Working at getting fitter. A healthier lifestyle, getting rid of excess kilos! And also: recuperation, regaining strength after an injury or illness. There are plenty of reasons to start with a fitness training program. If you give it some thought and look around you, it’s amazing how many options you have. And that’s why these fit tips can point you in the right direction.
How often do I need to train?
Try to train at least three times a week; but remember that it’s healthier to train once a week than not at all.
You’ll see the first effects of training sessions within a few weeks. Whether you aim to get fit or to lose weight, it’ll take a while to see results. Don’t expect miracles after a few days.
How long do I need to train?
Is your condition weak? Start building up slowly with 20 minutes per session. If in doubt, ask your doctor first.
As you get fitter, you can increase the length of your training session up to 30 to 60 minutes, depending on your targets.
The most efficient and safe level of exercise is determined by your heart rate (220 minus your age = maximum heart rate).
Start by determining your personal heart rate!
You can also determine the intensity of exercise based on instructions from your doctor or sports instructor. Cardio based machines are automatically adjusted to your own level of fitness.
Make sure you take enough rest. If you’re not used to regular exercise, train every other day to start with. Your muscles need to rest in order to cope with the next training.
– Set yourself realistic targets
– Don’t train if you’re not feeling well
– Make sure you drink enough during and after training
– Training mustn’t ‘hurt’
– Most important: stick to it and reward yourself. Make sure you stay motivated!