Getting fit
Fitness education
Exercise doesn't need to be hard and exhausting, but must put enough stress on your body to convince it to make some adaptations, and gradually become fitter. Regular low-level aerobic activity, such as brisk walking, cycling or swimming 3 to 6 times per week, with proper preparation and recovery phases, is enough exercise to keep basic fitness. Higher intensity work and stretching for flexibility once or twice a week can help maintain lifelong fitness.
If you are already involved in exercise, be critical about the information you used to develop your exercise program. Don't use out-of-date books or videos and insist on safe and effective programs from your instructors. The easiest way of checking if your instructors are staying up to date with the latest fitness safety and effectiveness trends is to ask if they have a current certificate of accreditation from the Australian Fitness Accreditation Council.
Upper body fitness
Choose weights that allow you to comfortably repeat exercises 10 to 15 times without soreness the next day. You can do these exercises in the gym, or buy some dumbbells for use at home. Prepare yourself with a light warm up and joint mobility exercises.
The first exercise called 'flies' will work muscles across the front of the chest (the pectorals, or pecs) and the front of the shoulders (the deltoids). Lie on your back on a bench or on the floor, knees bent 90 degrees, arms out to the side, with a weight in each hand, elbows bent, and upper arms parallel to the floor. Raise the arms up towards the ceiling, keeping the elbows bent. Lower them back to the starting position. You have just completed one repetition or 'rep'. Try to do 15 reps.
Turn yourself over to work the muscles across the upper part of your back (mainly the middle trapezius and rhomboid muscles) and the back of the shoulders (the deltoids again, but the rear part this time). Lie on your front on the bench, knees bent to 90 degrees, arms out to the side, with a weight in each hand and elbows bent. Lower them back to the starting position. Try to do 15 reps.
You can work the muscles across the top of your back and shoulders (the upper trapezius and middle deltoid muscles) with a high pull. You will need a barbell for this exercise. Lift the barbell of the floor, making sure you bend your knees to get down to the barbell. Don't bend forward. If you can't reach the barbell on the floor without bending forwards, start with the barbell on a bench or a chair. Your grip on the barbell should be shoulder width apart. Stand with knees bent, standing shoulder width apart, back straight and abdominals slightly contracted. Raise your shoulders and then pull the barbell up to your chin. Lower the barbell to the starting position, and relax. Try to do 15 reps.
The 'bench press' will strengthen the muscles across the front of your chest and shoulders, and will also tone up the muscles across the back of your upper arm (the triceps). It's a good idea to have someone help you with this exercise, a 'spotter'. Lie on your back on a bench or on the floor, knees bent to 90 degrees, back flat and abdominal slightly contracted. Hold the barbell with a grip that is slightly wider than your shoulders. Raise the barbell up towards the ceiling until the elbows are nearly straight, then lower the barbell until it touches your chest. Try to do 15 reps.
Spot fitness
These exercises will not reduce the level of body fat in different spots in your body. The only way of reducing body fat is through low-level aerobic exercise. They will give you a better shape to different parts of your body, as the tone of the muscles you have worked gets better. You need to be doing these exercises once or twice a week for at least 6 weeks to start to notice an improvement in muscle strength, endurance and appearance.
Last Reviewed: 30 May 2002
