Fitness for beginners

Common questions and answers for beginners who wish to improve their fitness levels. Those wishing to embark on improving their fitness may find it all a little confusing, so below are simple questions which many beginners may have, with simple and easy to follow answers.

Q. What is fitness?

A. Fitness, in the broadest sense, would mean the ability to perform a task. Being physically fit would indicate a good level of ability in performing physical tasks which may require various fitness components. Having very good cardiovascular ability does not necessarily conclude good overall fitness, with strength, power, endurance, and balance also important aspects of peak physical fitness.

Q. Which fitness exercises are good for a beginner?

A. Taking into consideration the various fitness components, fitness exercises should aim to target and improve the different aspects of physical fitness. Exercises should be performed which improve cardiovascular performance, muscle endurance, strength, power, balance, and agility. The key therefore is to perform a variety of exercises within an overall fitness program.

Cardiovascular and endurance exercises
Swimming
Running
Cycling
Sports (Football, Tennis, Squash etc)
Cross trainer
Rowing
Stepper

Strength and power exercises
Free weight exercises
Resistance machines
Cable systems
Resistance tubes
Bodyweight strength exercises
Sprints

Balance and agility
Stretches
Yoga
Various exercises

Q. How long and how often should I exercise for fitness?

A. As a starting point, 3-4 times per week for 30-60 minutes per session would be sufficient. This can be increased, to say 5 times per week, but it is important to ensure sufficient recovery and rest from the exercise for optimal recovery and progress.

It may prove fruitful to weight train twice per week, performing a full body workout, and then following a cardiovascular based activity for another two days during the week. This will ensure various aspects of one’s fitness ability are being targeted, from muscle strength to cardiovascular endurance. No exercise plan should be set in stone however, make sure the plan is switched around every so often to avoid stagnation and keep things fresh.

Q. Should I change my eating habits?

A. Being more physically active will place an even heightened demand on the body for sufficient nutrition to aid recovery. Those serious about improve their health, fitness levels and body composition should aim to clean up their diets and aim to consume the correct nutrition.

Aim to eat regularly throughout the day, with balanced meals which ensure quality sources of dietary fats, protein and carbohydrates. Eat at least 5 serving of fruit and veg during the day, or more. Fluid intake should remain moderate and continual throughout the day.

Have a look around this web site for more information regarding nutrition. Also check out the meal plan site which is a quality resource for meal plans.

Q. How long will it take for me to get fit?

A. New trainers should see notable improvements in their cardiovascular and strength levels relatively early on. It is important to keep pushing forward to ensure the training does not stagnate, and to keep the body adapting to the heightened demand. Getting and staying physically fit is a long road, and it ultimately requires dedication and patients.