Get started with training

There are many different reasons why people want to start exercising. You have your reasons. The most important thing is that you really want to start up.

How are you going to do it?

Do what you LIKE, most of us do less of what we SHOULD. Exercise is easier with others:

• Go for a walk with someone

• Play ball

• Have a fixed appointment at a fitness centre, in a swimming pool or in your own diary

What exactly is exercise and how does the body adapt?

Roughly speaking, exercise or physical activity is any movement of your body. The body adapts quite quickly (1-2 weeks) to your activity level. If you increase the activity, your body will be able to do more activity. In adjustment phases where you increase your activity, you may become a little stiff in your muscles 1-2 days after training.

How much do you have to exercise to get an effect?

The hardest and most important is to go from 0 to 1 training a week. Two training sessions a week is even better and if you find the time and energy for 3, that's great! There is little general health benefit in exercising more than this, but some people like to be physically active every day. A few spend a lot of time getting in the best shape possible!

Do you want to achieve something special with your training?

Set yourself SMART goals (with a walking-example):

• Specific (I want to be able to walk 5 kilometers without stopping)

• Measurable (find a trail that is 5 kilometers long and some shorter)

• Acceptable (you can manage to do walking exercise)

• Realistic (most young and old people should be able to walk 5 km)

• Time-bound (I will practice twice a week and reach the goal within 1 month)