Best Tips To Increase Your Fitness Level

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What is your level of fitness? There are five important areas where you can enhance your fitness and activity levels.

If you've checked your fitness levels in the Evergreen Life app, you may have noticed a few things you'd like to improve or modify about your current fitness levels. We'll go over the areas mentioned in the questionnaire in this article, so you can learn more about each one and pick where you want to focus your efforts.

5 essential fitness components

It's not only about one thing when it comes to physical fitness. Before you can truly understand how to get healthy, you must analyze all of the factors. Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition are the five primary components of fitness that were highlighted in the fitness activity questionnaire. Taking all of this into account may assist you in developing your own well-balanced training regimen.

Fitness for the heart and lungs

A normal resting heart rate for people is 60-100 beats per minute (bpm). A deviation from these ranges could indicate a health problem. A resting heart rate of fewer than 60 beats per minute (unless you're a professional athlete) isn't usually a cause for concern, but you should be aware of symptoms such as weakness, dizziness, and low energy. A high resting heart rate has been linked to an increased risk of type 2 diabetes and cardiovascular disease in diabetics, according to research. Given that heart disease is one of the leading causes of death in the United Kingdom, improving cardiovascular health is critical.
Regular exercise can help you enhance your cardiovascular fitness. Running, walking, cycling, swimming, dancing, and boxing are just a few of the numerous training options available. The idea is to maintain a level of consistency. Continue reading to learn how much exercise you should strive for.

Strength of the muscles

Controlled movements with higher loads of weight increased in increments can be used to improve muscle strength. Squats, for example, could be done with weights that make 6-15 repetitions challenging. Bench press, leg press, and bicep curl are some more strength-training exercises. Muscle strength can help you gain muscle mass while also causing a metabolic effect that aids fat loss.
Muscular stamina

Muscular endurance refers to a muscle's ability to conduct a repeating activity for an extended period of time without becoming fatigued.

Plank holding, skipping, and long-distance cycling are all examples of muscular endurance exercise that can help you create fatigue-resistant muscles in your legs and glutes. You can also try completing any single movement for 90 seconds or more, such as squats or sit-ups. It's basically muscle group specific. This means that some muscle groups can achieve high levels of endurance while others cannot.
As a result, the areas of muscle endurance that you choose to focus on should correlate to your own fitness goals. Your aim may be to be able to climb multiple flights of stairs, but if you want to become an endurance athlete, high-repetition activities can help you get there.


Is it possible for you to touch your toes? The range of mobility you have around a joint is called flexibility. You may have incredibly flexible shoulders but tight and inflexible hamstrings or hips, for example. At any age, increasing your flexibility can have a significant impact on your general well-being. It can aid in improving physical function, as well as reducing tension, stress, and the risk of injury.

Composition of the body

The ratio of fat mass to fat-free mass, which includes lean muscle, bone, and organs, is the final component. Almost all regular training regimens aim to maintain a healthy body composition, which lowers the risk of heart disease and type 2 diabetes.

But there's good news: if you focus on the other four factors, you'll be well on your way to a healthy body composition. Why not track your body composition by measuring your body fat % and recording it in your Evergreen Life app?

Increase your everyday physical activity

If you wish to enhance your general fitness, here are some suggestions for boosting your activity:

Little and frequently

If you're not a gym rat and can't think of anything worse than going to your neighborhood spinning class, increasing your activity levels and performing minor chores repeatedly throughout the day could be the secret to your success.

Over the duration of an 8-hour shift, just 5 minutes of press ups, stomach crunches, or lunges every half-hour might burn the same number of calories as an ordinary gym the session (based on a metabolic rate of 2000kcal per day).

Keep an eye on your step!

The 10,000 steps motto can be traced back to a 1970s Japanese public health effort. It is, nevertheless, a decent measure of the amount of physical activity you get in a day. Your body mass index (BMI) is found to be lower the more active you are.

Other research, on the other hand, suggest that the intensity of the activity is more essential than the number of steps taken. As a result, increasing your heart rate may be just as good as increasing your step count. Studies are now being conducted to see if 10,000 steps of moderate activity is better than a shorter but faster walk or participating in sports.

Is there such a thing as too much exercise?

According to current recommendations, you should do at least 150 minutes of moderate-intensity activity or 75 minutes of intense high-intensity exercise each week. Short 10-minute bursts of an exercise that elevates your heart rate are also good. If you do this three times a day for five days a week, you'll reach your 150-minute goal!

  • Physical activity has been found to provide a number of significant advantages, including:
  • lowering your risk of heart disease, hypertension, stroke, type 2 diabetes, cancer, and depression
  • It's less likely that you'll break your hip or vertebrae.
A higher degree of cardiovascular and muscular fitness, as well as a healthier body composition, are all desirable outcomes.

This level of exercise can be achieved by engaging in any of the following moderate activities for 150 minutes per week:
  • a brisk walk
  • Riding a bike on flat terrain
  • Using a lawnmower to cut the grass
  • Hiking, water aerobics, or any other gentle activity you enjoy are all good options!
  • Maintaining a well-balanced workout program can help your health and well-being in a variety of ways; just keep in mind that it has to work for you!

Keep track of it and work on improving your Wellness Score.

If you decide to increase your daily activity or start a new workout program, be sure to check your Wellness Score in the Evergreen Life app in about 12 weeks to see how it has changed — tracking changes over time can help inspire you and identify areas where you should focus next.

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