Fitness Basics

There are three main types of exercise to consider when becoming more active and working to improve your fitness:

Cardiovascular Training (aerobic activity) – This includes activities such as fast walking, jogging, biking, many group classes and bootcamps etc. These types of activities increase your heart rate, make you sweat and burn calories (energy) while you are doing them.

Resistance Training – This includes activities such as free weights, circuit training, stretch tubing, and even using your own body weight. You can do this yourself or with the guidance and motivation of a personal trainer. These types of activities help to develop more lean body mass, so you burn more calories all the time.

Flexibility Training – This includes activities such as stretching, Pilates, Yoga and general stretching. These types of activities help to improve flexibility, movement and make everyday activities easier.

Note: It is important to aim for a balance of all types of exercise so you will maximize your results Getting fit – Why not?

Very few people will lose weight and tone up permanently unless they exercise more than they used to (even if you have a physical job). Many overweight people eventually admit that doing physical activity is a great thing, but it is terribly hard to actually start doing it.


If you want to change, you must change your habits. With exercise it often requires putting a little more effort and time into exercise. Perhaps even starting to do something versus nothing at all!

If you are going to exercise, you may as well be efficient with your time and do programs that will provide the best results. This is were some expert advice, guidance and perhaps training can make a huge difference.

What are the health benefits of doing more physical activity?

Exercise not only allows you to adjust your weight, muscle tone, and body fat percentage but it also has many major health benefits that decrease the risk of:

Heart Attack – being in good shape cuts the risk in half and boosts HDL levels.

Blood Pressure – is lower in fit people, their heart beats slower and lasts longer.

Bones – last longer and remain stronger in fit people, even with calcium loss.

Diabetes – is less likely if you are fit and your weight is normal.

Cancer – lowers chances of bowel and kidney cancers.


Get a thorough medical checkup if you have any history of heart trouble, frequent chest pains, dizziness, fainting, high blood pressure and/or diabetes. If you are over 40 and unfit ask your doctor about what intensity or heart rate you should aim for. The following are a couple helpful exercise points to get started:

Schedule exercise as a #1 priority.

Combine Aerobic,Resistance and Flexibility into your program.

Always warm up first, cool down after and remember to finish off with stretching.

Listen to a music or exercise with a partner to avoid boredom.

Pick activities that you like and have a variety of them to choose from.

Every day life also provides active moments. Make changes in your daily routine so that you can get more movement. Take the stairs, park further away, walk faster and don't forget to breathe!

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