To view our videos, you need to
enable JavaScript. Learn how.
install Adobe Flash 9 or above. Install now.

Then come back here and refresh the page.

It is important to set fitness goals for yourself in order to stay in shape. The important and tricky part is maintaining the momentum to reach the goals that you set.

Before you begin, you will want to assess your current fitness level. Your assessment should also include a visit with your doctor if you have any chronic conditions or if you’re having any symptoms of chronic diseases. This is also a good idea if you have not exercised in quite a while, you are pregnant, overweight or obese, or if you have a family history of heart disease.

Next comes your plan. You need to ask yourself some questions and be very specific about your goals. Are you trying to lose weight or gain muscle? Or are you trying to prepare as a race?

Then begin a balanced workout routine. Plan for 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise. In addition, you need to do strength training at least two days a week that works all your major muscle groups.