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Fitness Goal: Improving Fitness Levels

Improving Fitness Levels

If your goal is to get fitter, then the following types of sports are most suitable to help you reach this goal:

Jogging, walking, hiking, swimming, cycling, mountain biking, rowing, cross-country skiing, inline skating, aerobics, step aerobics, spinning, Thai Bo and dancing.

The only way to ideally improve the body’s endurance performance is to do a cardiovascular workout for a longer period of time (more than 30 minutes). The heart rate should remain constant at 70 to 80% of the maximal heart frequency. It is also important for endurance training to be carried out regularly. It would be ideal to exercise 3 times a week for 30 to 45 minutes. Bear in mind that the gained endurance can be radically decreased by a long break from exercise.

Calculating maximal heart frequency:
maxPulse = 220 minus age
i.e. the maximal heart frequency of a 40 year old is 180 (= 220 - 40).

Therefore if a 40 year old wanted to increase his/her fitness levels, he/she should exercise with a heart rate between 127 and 144. Beginners should try and stick to the lower values in order to avoid overexertion. (Calculate your values with our Heart Frequency Zone Calculator!)

It is practical to measure the heart rate with a heart rate monitor. A simple device is completely sufficient for this.

Team sports such as soccer, basketball and handball are only suitable to a limited extent as the levels of intensity constantly vary from high to low. This also applies to tennis, squash and badminton.


The following types of sport are particularly suitable for improving fitness levels:

  • Rowing
  • Cross-country skiing
  • Cycling
  • Mountain biking
  • Jogging
  • Walking
  • Aerobics


You Are Your Own Gym: The Bible of Bodyweight Exercises, Mark Lauren, Joshua Clark


Strength Training Anatomy-3rd Edition, Frederic Delavier

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