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The recent years saw the rise of both opportunities and interest in healthy living and fitness.

To enjoy your new physical activity--may it be as a competitive sport or as a hobby-- it is important to be able to give your best performance injury-free.

Why physical conditioning is important / Source: Pexels.com

To achieve this peak performance, the key is to do physical conditioning.

Physical conditioning involves working on your endurance, agility, power and strength, coordination, and flexibility.

READ: How to safely transition to an active lifestyle

Maria Angela Borras, a Sports Physical Therapist certified by the National Exercise and Sports Trainer Association, stresses the role of conditioning.

She says, “Conditioning from the term itself kasi would mean preparing your body to do whatever you would do.

"Super important siya kasi at a certain point in the game, your body should be ready for the stress.”

According to Angela, there are two types of conditioning that must be incorporated in one's training: specificity and transferability.

Angela explains, “Specificity is you train kung ano 'yung gagawin mo. So kung tatakbo ka ng five kilometers, you should be running for a five kilometer[-run] also as part of the training. That's part of your conditioning, specific siya.”

On the other end of the spectrum is engaging in routines whose benefits are transferrable to the particular activity you are involved in.

She says of transferability, “Ibig sabihin iba ginagawa mo, hindi ka nagra-run. Hindi mo ginagawa 'yung five kilometers but you are doing activities that will subject you sa pressure ng body as if you were running five kilometers.

“So pwede kang gumawa ng activities that would spike your heart rate ng equivalent sa five kilometer-heart rate mo. That's still part of conditioning. Maghahanap ka ng ibang kind of exercise, cardio rin pero 'yung makukuha mong result doon can be transferred,” Angela adds.

Angela also emphasizes doing both specific and transferable exercises for a holistic physical fitness. Doing so can avoid imbalance and reduce the risk of injuries and a decrease in performance.

READ: Fitness struggles and how to overcome it

“If puro ka specific, then you don't develop the other aspects that you need to develop.

"Halimbawa if you're to run five kilometers, hindi lang naman 'yan ability to reach kilometer zero to fifth kilometer. You need to make sure you have muscle endurance, you have to make sure na kaya ng baga mo.

"You need to make na your muscle can even lift you, kailangan mo pa rin ng strength doon,” she concludes.