What exactly does 'fit' mean?

Different authorities have differing opinions on what makes someone 'fit'. The bottom line is this: if you're physically fit, you can do your chosen form of exercise without ending up completely exhausted. To do this you need: strength, endurance, speed, flexibility,

Exercising & workouts

Exercising the right way ensures workouts provide maximum benefit - whether you exercise at home or in the gym. With motivation, you'll see a healthier you. Did you know you can overtrain! Compare your pulse when you wake up to your normal resting pulse rate. If your pulse rate is 10+ beats more than usual, you may be suffering from overtraining. Especially if coupled with signs of fatigue and a lack of enthusiasm for working out. For getting into shape, fitness equipment can make the difference. From treadmills to rowers or dumbbells, your use of the right fitness equipment can help you to achieve real results.

Fit me up, then!

If you've decided to get fit, don't keep putting it off: procrastination is deadly. Then again, a little thought is needed first, rather than going at it hell for leather. People who go straight in without any knowledge or the right gear can earn some serious chafing and blisters, making them more likely to give up. Most trainers suggest that you should start gradually and build up from there. If you're completely unfit or have had any illness or ongoing health problem, consult your doctor before starting an exercise regime. Exercise can improve many health conditions, but check first, in case you have something that needs temporary rest. Make sure you're wearing the right clothing and have the correct safety equipment if required. Pick a form of exercise that you can do frequently and will enjoy. You can also mix up the types of exercise that you do, for all round body conditioning.  Remember that getting fit can take several weeks or months. It's easy to get frustrated or give up, but hang in there. You should see some obvious results within six to eight weeks.

A simple plan

The first phase: get your body used to frequent moderate levels of activity for the first four to six weeks. Your exercise should include stretching and a warm up, continuous aerobic activity, some toning exercises, and a warm down afterwards. To see benefits you need to do enough to increase your heart rate (to between 60 and 70% of its maximum) and make you breathe deeper.

Improvers: increase your levels of activity slightly every couple of weeks. Your body is adapting to the exercise, so you need to push it slightly harder to keep getting results. Increase the length of your exercise sessions, or the intensity of them.

Maintenance: after about six months, the average person has reached a level of fitness that they're happy with, and decides to stick with their current level of exercise to maintain their fitness. If you're training for sport or competitions, you will probably need to push yourself for longer.