The Shape Up Challenge: Fitness guidelines

Beginners
Slow progression is the key for beginners. You get stronger when you give your body enough time to recover from training, so don't push yourself too hard at first. It's more important to concentrate on the technique and to focus on the muscles being worked during each exercise.

Don't be afraid to take it slowly. This doesn't mean you won't see results - you can always increase the intensity later. With your first workout, do as much as you can without feeling too exhausted, then give yourself one or two days of recovery time.

Use your common sense. Don't end up like the person who never did any serious exercise, then went out and ran five miles and couldn't walk for a whole week afterwards. Slow and steady wins the fitness race.

Advanced
If you have been exercising for a few months you can increase the intensity of your workout by using slightly heavier weights. Try making your moves slower and more controlled, and don't rest between moves if you want more of a challenge. Try harder forms of exercises - stretch your legs out behind you rather than kneeling on all fours when you do a press-up; use heavier weights or do more repetitions and work your muscles until you can do no more.

Working at a higher intensity burns more calories, not only during training, but also for up to eight hours after your workout.

Go to: The Shape Up Challenge: Weekly fitness assignments.

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