Advertisement

Where should you start?
Which programme is best? How much exercise is too much? How slow should one start? What about heart rate? You have a million questions, and not enough answers.

Don't panic, we will show you what to do next.

Read more about the four basic components of a good exercise programme - aerobic exercises, resistance training, stretching and nutrition - click here. Take a peep at the table for Target heart rates.

We will guide you step-by-step to a programme that will suit you best. First, you need to assess your fitness level, then figure out what you want to achieve and set your long term and short term goals. Then we will help you choose a programme to suit your needs best by doing the exercise you like best. The programmes will show you how to do an exercise or stretch, and tell you exactly how many reps and how often during a week, week-by-week.

Let's get going!

Step 1: Assess your fitness level.
You may be fitter than you think, or a bigger slob than you anticipated.

In order to start exercising at the right level and pace without tearing your muscles or ligaments, or work your heart right into a standstill, or worse, exercise so slightly that your body derives no benefit from it, you need to assess your fitness level.

The Fitness Assessment includes a quiz and very simple physical tests and will give you an indication whether you are Level 1 (Beginner) or Level 2 (Intermediate and Advance). Click here to assess your fitness level.

What is your fitness level: Level 1, Level 2 or Advanced?

Keep your score in mind and proceed to Step 2.

Step 2: Set your goals.
It is very important to set very specific, but realistic goals. If your goals are vague, and you do not kick off with clear direction, chances are that you will hit the wall, or stop your exercise regime very soon.

Set yourself clear, realistic, long term (three to six months from now) short term (weekly) goals. Here are practical guidelines on exactly how to Set your goals. Do not skip this section. You really need to establish a clear long term goal to stay focused, and to set and achieve smaller realistic short term goals to keep your motivated. You have no idea what this (achieving your short term goals) can do to your adrenalin levels.

Try to include all four components of a good fitness programme into your goals: stamina (fitness), muscle work, flexibility and a healthy eating plan.

Your main fitness goals can include one of the following:

• I want to get fit or fitter
• I want to build muscle (bulking up),
• I want to tone my muscles (look leaner and meaner without bulking up)
• I want to lose weight while exercising
• I want to improve my flexibility
• I want to exercise for heart health, better control of diabetes ete.
• I want to get it all: get fit, tone/build muscle, become more flexible and lose weight
• I want to complement my existing walking/running programme
• I am already exercising, and want to enhance certain parts of my body, like my arms, stomach, back, legs or chest.

Think about these possibilities and pick one that suits you best.

Keep your choice in mind, and proceed to Step 3.

Step 3: Choose the right programme.
Now that you have established your fitness level and your goals, just choose a training programme to lead you to your goal(s).

Get Fit
If you are at Level 1, click here, and if you are at Level 2, click here.

For a full list of all the programmes that will get you fit, click here for all the options for men and women, Level 1 or Level 2.

Build Muscle
If you want to build muscles, are at Level 1, click here to view the programmes for Men and for Women.

If you are at Level 2, start here.

If are at an Advanced Level, start here. The programmes for men and women differ.

Tone Muscle
If you want to tone muscles (look leaner and meaner without bulking up), click here for all the options.

Burn Fat
If you want to lose weight while exercising, click here for all the options.

Get Flexible
If you want to improve your flexibility, click here for all the options.

Heart Health
If you want to exercise for heart health, or better control of diabetes ect, click here for all the options.

Get it all: Stamina, muscles, fat burn and flexibility
If you want to get it all: get fit, tone/build muscle, become more flexible and lose weight, click here for all the options.

Add to Walking Programme
If you want to complement your existing walking/running programme, click here for all the options.

Zone in on...
If you are already exercising, and want to enhance certain parts of your body, like arms, stomach, back, legs or chest, click here for the different options.

Rate this article Poor 1 2 3 4 5 Excellent