- 1. Get clearance from your Doctor before starting any fitness programme.
- 2. Have a qualified Fitness Instructor guide/design your fitness programme.
- 3. Exercise a minimum of 3 days/week of cardiovascular exercise (walk, swim, bike etc.).
- 4. Exercise at least 1 day/week of resistance training (weights, pilates, power yoga).
- 5. Set a goal of 15 weeks to maintain consistency and see improvements in fitness.
- 6. Aim to achieve 15-20 MET/hrs/week within one year of training. Example:
- 5-10 MET/hrs/week 1-4 months
- 10-15 MET/hrs/week 5-8 months
- 15-20 MET/hrs/week 9-12 months
- 7. Eat a healthy nutrition. High in fruits, vegetables, whole grains and beans. Low in fat and high in fibre.
- 8. Drink at least 1.5 litres of water a day (water is the most important nutrient).
- 9. Keep a record of your training to see your improvements and motivate you.
- 10. A little a lot, is better than, a lot a little. To do something often you have to enjoy what it is you’re doing :)