There are several components to becoming fit. Whether you are a beginner, intermediate or advanced athlete, the following aspects of fitness will help you achieve your ultimate goal of physical fitness and health.

High Intensity Interval Training
Exercising in short bursts burns more fat than less intensity for longer periods. This type of exercise is also more time efficient. You can fit this type of workout in a 20-30 minute period. HIIT can be applied to many types of cardio exercise, like jogging or biking, or a combination of drills.

Apply HIIT to a 20 minute walking/jogging workout.
• Warm up with a brisk walk for 8 minutes
• Pick up the pace to a jog for 1 minute
• Return to a brisk walk for 2 minutes
• Pick up the pace to a jog for 1 minute
• Return to a brisk walk for 2 minutes
• Pick up the pace to a job for 1 minute
• Cool down with a brisk walk for 5 minutes

Stretching
Stretching works with your body’s natural physiological makeup to improve circulation and increase the elasticity of muscle joints. Stretching also stimulates your body to repair itself and prepare for daily activity. It will also help you decrease your risk of injury. Make stretching a regular part of your exercise routine before and after your workout.

Strength Training
Strength training is a very important component of fitness. Building and maintaining muscle will benefit you in so many ways, including maintaining your weight, increasing bone density, boosting stamina, improving core strength and posture, and helping to manage chronic conditions. Don’t let building muscle scare you. Muscle mass naturally diminishes with age so you need to work to keep it. You can use your own body weight or resistance bands to work and maintain the muscle you have. Free weights and weight machines can also be used to help you increase your muscle mass.

Nutrition
Your body needs a healthy diet, not only to recover from your workouts, but also to provide the energy needed to perform them in the first place. And this means real energy, not an artificial boost from an energy drink or supplement. Much of your exercise will be in vain if you neglect your diet. Fill your plate with plenty of vegetables and fruits, lean proteins and healthy fats. Enjoy grains and carbs in moderation and try to avoid processed foods.

Becoming and staying fit is the best investment you can make in yourself. Don’t let the process overwhelm you. Take it one step at a time if you need to. “Your speed doesn’t matter – forward is forward.”