What is 'fitness'?

Power? Cardio? Body composition? Patience? Morale?

There are numerous measures of fitness and the meaning of the word is slightly different from each person. This makes it difficult to provide an all-encompassing guide to improving your fitness.

If you have your own coach, you can expect a suitable program according to your needs, so you should reach your own fitness in the same fitness. Don’t expect what works for your friend to do just that.

That being said, we’ve compiled a list of 10 that prove extremely important to think about raising your fitness level regardless of your goals.

1. Find your motivation

To get the most out of your fitness journey you need to figure out what your main inspiration is. Whether you want your kids to be able to run in the park or compete in a marathon, keeping your ‘end-points’ in mind can help get you out the door on a winter morning or encourage you to report the last few.

Find something that makes your workout routine and it makes you more successful in improving your well-being in the long run.

2. Set your goals

Goals are important.

You need to set a goal for yourself so that you can make the best choices and get the right training.

If your No. 1 desire is to squat 100kg, improving your rowing strategy isn’t doing you much good!

3. "Kitchen abode is made"

Practically a parable of the modern age, I am sure you have heard this mantra repeated one time or another.

The phrase “abs are made in the kitchen” is framed in truth though. You can’t give up bad diet training considering how much extra activity you introduce into your life.

Make sure you are getting the right amount of calories and providing fuel to your body using nutritious, unrefined foods.

4. Measure your progress - and be honest with yourself

By keeping an eye on your progress you will learn what works and what doesn’t.

What you choose to record depends on your goals. You can track your monthly improvements during a 5 mile run, monitor how big the weight you are lifting, or keep an eye on the form and technique. All of these will give you insight into what went right and what went wrong in your training.

However, the more accurate the self-report, the more accurate and effective you make it. If you decide to skip a few pounds on the scale or take a few seconds away from this month’s best runtime, you will ignore measuring these things first and eventually slow down your progress and waste your own time.

5. Adapt your workouts to your body

You should constantly re-evaluate and adjust the difficulty of your workout to maintain your progress as soon as you get fit.

In strength training, this concept is best known as ‘progressive overload’ and you are slowly gaining weight as you lift weights while lifting your body. This ensures that the dumbbells you are curling are always uncomfortably heavy towards the end of each set, increasing muscle mass and strength.

The same concept can be carried in tolerance and skill-based pursuits.

But. But equally, don’t make things too fast

It’s a great way to pick and pick your injuries and stop improving your fitness - or even stop them altogether.

7. Variety included

Even if your goal is to compete in long distance runs, a variety of effective, robust and sustainable methods are key to improving your fitness.

Strength, power, flexibility, mobility and coordination are all very important and transferable skills that you can’t maximize if you stick to your treadmill.

Strength training can include free weights, resistance machines and body weight exercises. Stretching, flexibility, balance and posture exercises are also extremely complementary to every fitness routine - adding to a weekly pilates or yoga session can do a lot more than you think.

8. HIIT

The recommended amount of aerobic activity per week for adults is 150 minutes 150 This activity can be as easy as walking around the park but if you want to get fit quickly you may want to ramp it up a bit.

 HIIT or high-intensity interval training is highly effective in improving fitness. Studies have shown that HIIT can help you reach your goals much faster than the goal-setting steady-state aerial practice. This is due to the ability of intermediate training to increase your calorie-burning capacity, even after you have finished your workout.

HIIT will quickly improve your aerobic and aerobic fitness. It will improve your endurance and stamina, as well as increase your blood flow to heart health and levels of ‘feel good’ hormones.

Additionally, HIIT can help reduce the fat in your stomach while maintaining lean muscle mass.

9. Remember to lift

Strength training is often overlooked by people who are looking to improve their fitness. Building muscle through strength training is but a necessary tool to break your fitness.

By working out all your major muscle groups at least twice a week, you will make a big contribution to your overall fitness level by ensuring your fitness routine. Increasing muscle mass means burning more calories at rest, as well as improved energy, stamina and durability - skills that apply to different fitness pursuits.

10. Do your bad deeds

Too often, we humans like to stick to things that are good for us. It doesn’t feel good to feel bad about something, so why would you choose it voluntarily?

But that’s the thing that makes you feel bad - weak links - it slows down your fitness progress.

It may take more motivation and more effort to work on the exercises you are struggling with, but in the long run, this hard work will be paid for in a much greater way than continuing to practice what you have already mastered.