How long does it take to build your fitness

Are you starting to exercise? You might be wondering how long it takes to see results. Don’t worry, you can build your fitness relatively quickly. How long does it take, and more importantly, what should you do? 

Building fitness 

The fitness of your heart, muscles, and lungs can improve rapidly. Try to train 2 to 3 times a week. Make sure your heart rate increases, but still maintain the ability to carry on a conversation. If you find it challenging, take it a bit easier. Training for 20 minutes three times a week is more efficient than training for one hour in a single session. 

It’s also important to engage in daily physical activity. By combining training with at least 30 minutes of movement every day, you will notice significant improvements in your fitness. 

Fatigue 

Do you find yourself feeling exhausted long after your workout? It’s normal to feel tired after exertion, but this fatigue should subside after an hour or an hour and a half. If it persists, take a step back and don’t push yourself too hard. Shorten your training sessions or reduce your pace. Ensure that you can maintain a conversation during a workout. This way, you can be certain that you’re maintaining a comfortable pace. 

Types of training 

Sports like swimming, running, and walking are good options. If you prefer to try something different or add more variety, consider inline skating or mountain biking. Jumping rope is also a great option that you can do anywhere. 

Benefits of good fitness 

Having good fitness has more benefits than just feeling fit. Namely: 

  • Faster recovery after exertion 
  • Improved immune system 
  • Reduced risk of cardiovascular disease 
  • Increased cardiovascular fitness, improving your ability to cope with stress 

Tips 

Training and exercise are important components of improving your fitness, but you can do more! Here are some additional tips to maximize your progress: 

Warm-up/Cool-down 

It helps your muscles recover better and prevents injuries. 

Consistency 

Make sure you exercise regularly. If you take a two-week break, your fitness level will decline significantly. 

Schedule it 

If you struggle with consistency, consciously schedule your workouts. By putting it in your agenda, you won’t forget it and you’ll have an extra incentive to follow through. 

Take a walk during breaks 

Try going for a walk during your breaks. It’s also a good option to walk instead of taking the bus if the distance is manageable. 

Bike to work 

By leaving the car behind more often, you can easily get more physical activity. Sometimes, biking can be faster, especially if you live in the city. 

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