Getting fit: winning tips to getting fit

There's more to getting fit than spending 30 minutes on the treadmill every day. Follow these tips to speed up your progress

Don't repeat the same exercises two days running. Alternate cardiovascular work with weight training to allow your muscles time to recover from the work you have done. If you simply carry out the same routine day after day not only will your muscles get used to those exercises and you won't progress physically but you will also put yourself at risk of injury through overtraining.

Do less for more. It's the quality not the quantity of training you do that counts. To be healthy, fit while achieving best aesthetic results there is no need to work out more than five times a week or for more than an hour each time.

Invest in the right trainers. Buying the right trainers doesn't mean buying the most expensive ones. I suggest going to a shop where the assistants can assess how you move and find the right shoes for you. Run and Become (020 7222 1314) and The Sweat Shop at Harrods (020 7730 1234) in London both offer this service. Wearing the wrong type of shoes can cause problems. If you are landing on feet that are not properly supported or are out of alignment you will throw your lower back and hips off balance. Trainers last between three to six months (or 350-500 miles) so it's not the price tag but the fit that is most important. It is better to choose shoes which are slightly too big rather than too snug because ill-fitting shoes can cause blisters and circulation problems.

Don't be afraid of weights. Always include some form of resistance training in your workout programme as it is the most effective way to shape your body. Weight training also helps to boost your metabolism and burn more calories when you are resting.

Concentrate on form. Without correct execution and alignment, exercise will be ineffective at best, dangerous at worst. When lifting weights, for example, never sacrifice good form for additional pounds. It's definitely worth booking a session with a personal trainer to get individual advice on this but as a general rule of thumb engage your abdominal muscles when you are lifting weights to help to protect your lower back, keep your knees bent, neck long and chin tucked in. If you are doing your exercises correctly they should feel easier and be safer.

Never lift your knees more than 90 degrees. If you lift your knees higher than this when you are doing step ups, lunges and squats you may put pressure on the ligaments. This means not stepping higher than 12 inches.

Stop if it hurts. Forget the old adage 'no pain, no gain.' If something hurts it means you are probably doing more harm than good. While a little stiffness after exercise may reassure you that you've had a hard workout, if you can't walk, sit or climb the stairs for a few days you have definitely overdone it. In other words rather than sculpting strong, toned muscles you are breaking down the muscle fibre and will ultimately make your muscles softer.