The 7 keys to getting fit

5. Form follows function
If we expose the body to the stimulus of exercise followed by a period of recovery, we experience a training response. An appropriate level of exercise followed by an adequate recovery will build strength and endurance by creating cellular changes in your muscles and in your heart and lungs to increase their work capacity. The form or shape of your body changes based on how much training you do. This response is the basis of all improved ability to work or play games that require speed, strength and endurance. But you have to keep it going. Your fitness level is based only on your physical activity during the past 6 weeks. If fitness is not renewed, atrophy follows within weeks.

6. Listen to your body
If your body hurts after exercise, pay attention. Pain after exercise should not be ignored. Our bodies can mislead our perception of pain during exercise by producing endorphins, a natural painkiller that often masks overuse injuries. After exercise, the endorphins dissipate and we feel the pain. If the pain begins after weight-bearing or impact activities such as running or aerobic classes that contain jumping and landing activity, substitute non-impact exercise such as cycling or swimming. If pain persists more than a day or so, seek medical attention.

7. The talk test
You know you're working at the right intensity during aerobic activity if you pass the talk test. When running, cycling or any aerobic activity, you should be able to carry on a conversation with your partners. If you are breathless or find it uncomfortable to talk, you are too intense in your training. Slow down. Harder effort does not equate with better results! If you were wearing a heart rate monitor, it would show that your pulse rate was out of the aerobic training zone. This could defeat the training effect.



Read more:
The 6 worst pieces of weight-loss advice
10 foods that will help you lose weight
How to beat exercise excuses
How to stay fit on vacation
Six ways to maximize your exercise

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Excerpted from Start Fresh! Your Complete Guide to Midlifestyle Food and Fitness, copyright 2008 by Diane and Dr. Doug Clement. Excerpted with permission from Whitecap Books. All rights reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.