Fitness: 5 tips to take your fitness to the next level

When you are new to physical exercise, fitness gains are rapid. But once you put on your running shoes or start exercising regularly, you need to work harder to challenge your stronger, more efficient body. You can achieve this by changing the intensity, duration and frequency of your exercises. The trick is to avoid overdoing it to the point of injury or burnout.

Make a smart and safe transition with these 5 tips

1 Evaluate your current fitness level

Start by evaluating your current situation, as well as your strengths and weaknesses.

Ask yourself:

What you are already doing (exercise mode), including cardio exercises and strength training.

The intensity of your efforts (intensity)

The frequency with which you do it (frequency)

The duration of the exercise (duration)

Set new goals

2 Then look at where you want to be

What specific and realistic goals can you set for yourself? improve your physical condition? Maybe you can jog or swim for 45 minutes instead of 30. Or you could add flexibility exercises to your routine. Perhaps you want to train for an event such as a 10 km or a minitriathlon.

3 Do more

The best way to improve your physical condition is to increase the intensity of your exercises. Intensity refers to the effort you put in. The fitter you are, the more you need to exercise to feel energized and get results. By pushing yourself out of your comfort zone, you’ll get the most effective workout possible, which is important, especially if you don’t have a lot of time that day to train. If you train at a lower intensity, you will need to do longer or more frequent sessions to get the same effects on your fitness. To progress, first increase the frequency of your activity (number of days per week). As you get fitter, increase the duration of each workout and finally the intensity.

4 Increase the intensity of your workout

Move faster. Walk faster or start running if you have walked or jogged before. The faster you move your body, the more work you will do in a given time.

Add a vertical challenge. Run or walk on hills, or increase the incline on a treadmill. Add a step for aerobics.

Increase the resistance. Increase pedaling resistance on a bicycle. For strength training, gradually lift more weight.

Cross training. Participate in a variety of activities, including some that are more demanding or more vigorous.

Try interval training. It involves interspersing short periods of high-intensity activity (such as a sprint of 10 seconds) with intervals of activity of low to moderate intensity, such as walking.

5 But don’t overdo it

If you exercise several hours a day every day, you run the risk of an overuse injury or fatigue and exhaustion and you won’t produce many additional fitness gains. To avoid overtraining, gradually increase the total time, distance, or intensity of your exercises. Alternate hard and easy workouts from day to day, and schedule rest and recovery periods.

Once you’ve reached a new level of fitness, take a moment to congratulate you on the progress made!

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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