Physical fitness is the ability to do a daily physical workout without feeling too tired. For this, you needthe four “S ́s”: Strength, Stamina or endurance, Speed and Supplenessor flexibility.These are the components of physical fitness. In Spanish, we call them “Capacidades Físicas Básicas”.1.-Endurance or Stamina:Is the ability to exercise continuously for extended periods without tiring. 2.-Strength.Ability to use muscles against a resistance (a force or a weight).3.-Flexibility or suppleness.Is the ability to have a wide range of movement with any part of your body.Flexibility decreases with age. So it is important to train this quality (performing muscle stretching) for such loss is as small as possible.4.-Speed. is the ability to do one or more movements in a short period of time. ENDURANCE (OR STAMINA) WORKING OUTStamina is very important for your health and quality of life.  is a key factor in many popular and widely practiced sports. It is a very important facet of sports like marathon. Regular stamina training helps you cardiovascular system.There are two types ofstamina, based onthe different ways you use energyThe human bodydoes not only need energy when makingan effort, it also needs it to survive when completely at rest.This energy comes from food and has to be broken down by a series of chemical reactions to obtainATP (adenosine triphosphate acid), the final energy supplier, before it can be used by muscle cells.AEROBIC STAMINA.-This allows you todo low intensity activities over a long periodof time, in which your breathing provides enough oxygen to your muscles.ANAEROBIC STAMINA.-This allows you to do high intensity activities over a sort periodof time, in which your breathing does not provide enough oxygen to your muscles, leading to exhaustion.There are also two types of anaerobic stamina: lactic and alactic*.-Anaerobic Alactic Endurance.-This uses only ATP reserves in the muscle. This reserves are very small and can be used for 3-10sec. Physical activities at maximum intensity *.-Anaerobic Lactic Endurance. After 10seconds working close to our maximum level we don ́t have enoughATP reservesin the muscle. So our body has to work to obtainas fast as possiblethrough chemical reactions. In this process our body produces also a substance(lactic acid) that cause fatigueSTRENGTH WORKING OUTOur goal is our muscles to be able to do an exercise or task  for quite a long time. A good way to work this quality is to perform with self-weight exercises , such as the abdominals, pushups or squats. VERY IMPORTANT. -Take special care about TECHNICAL CORRECTION of the movement we make to avoid hurting ourselves.FLEXIBILITY WORKING OUTAge reduces flexibility.stretching exercises do not feel pain and if a certain muscular tension. And take good care of the technique, avoiding postures in which, for example, bend your back excessively... Stretching helps to recover the muscle after ahigh intensity sport activity. So that by stretching we will help the muscle to return to its natural state, allowing the blood to reach more easily by cleaning the waste substances produced in the muscle fiber during the effort, and bringsnutrients necessary for its regeneration.Apart from this recovery function, being more flexible will allow us to upgrade our performance in many sport disciplines..SPEED WORKING OUTSpeed is the ability to do one or more movements in a short period of time.Some examples of sports where speed is important:*.-Fifty meters swimmers, react quickly to the horn and swim very fast.*.-Handball goalkeepers react very fast to stop balls.*