Science-Backed Ways To Improve Your Fitness Level And 7 Minutes Fitness Plan For Beginners

Are you tired of chasing that elusive recipe for a healthier you? What if we tell you that the secret ingredients are already within your reach? As the saying goes, "Your body is your most priceless possession, take care of it." But how to do it? Well, the active fitness solution is to unravel the ways to improve your fitness for optimal bodily functions.

Did you know that research from the World Health Organization reveals that globally, physical inactivity is responsible for approximately 3.2 million deaths? In India, nearly 20% of the population is considered physically inactive.

This blog will discuss the facts to showcase transformational plus practical tips and scientifically proven ways to improve your fitness that not only enhance your health but also your overall quality of life. Keep reading!

Table Of Contents

1. 7 Ways To Improve Your Fitness Level

2. 7 Minutes Sample Fitness Plan For Beginners

3. 6 Fitness Tips For Beginners

4. 5 Types Of Fitness Levels

5. The Final Say

6. FAQs

7. References

7 Ways To Improve Your Fitness Level

Here are the 7 effective ways to improve your fitness level, along with some relevant statistics to back them up:

1. Prioritise Cardiovascular Exercise

Indeed, the most crucial way to improve your fitness level is through cardiovascular exercise. Aim for at least 150 minutes of moderate-intensity aerobic exercises per week, as recommended by the American Heart Association. As it reduces your risk of heart disease by 30-40%.

2. Include Strength Training

Including strength training in your routine is another vital component of improving your fitness. The CDC suggests including strength training exercises for muscle gain two or more days per week. Muscle mass decline is a natural part of ageing, but strength training can help slow this process and maintain muscle strength.

3. Have A Balanced Diet

Indeed, your diet plays a significant role, approx. 80% of weight loss and fitness improvement comes from what you eat. The Department of Health and Human Services recommends that your balanced diet should consist of 45-65% carbohydrates, 10-35% protein, and 20-35% fat.

4. Take Adequate Hydration

Surprisingly, hydration is often overlooked in ways to improve your fitness. The National Academies of Sciences, Engineering, and Medicine suggest that men consume about 3.7 litres (125 ounces) of water per day, plus women must consume about 2.7 litres (91 ounces) of all beverages and foods.

5. Get Quality Sleep

For recovery and fitness improvement, sleep is essential. A study in the Journal of Clinical Sleep Medicine discloses people who sleep less than 6 hours a night are likelier to weight gain. So, ensure that you get 7-9 hours of quality sleep each night to support your fitness goals.

Also Read: Herbal Teas For Better Sleep: A Relaxing Bedtime Routine

6. Embrace Stress Management

Stress can hinder your fitness progress. The American Psychological Association states that chronic stress can lead to unhealthy habits. Engage in stress-reduction activities like meditation or yoga to improve your fitness and overall well-being.

7. Do Regular Check-ups

As a must-do part in your ways to improve your fitness, remember to have regular check-ups with your doctor. According to the CDC, only 23% of adults get enough exercise. Regular check-ups, especially checking your heart health, can help you monitor your progress and receive guidance on improving your fitness.

7 Minutes Sample Fitness Plan For Beginners

Let us take a look at this 7 minute workout plan for beginners so that you can personalise and craft one for yourself later:

1. Warm-Up (1 minute)

Begin with light jogging in place or marching to get your heart rate up. This is a crucial way to improve your fitness, as it helps prevent injuries. Research shows that a proper warm-up can reduce injury risk by up to 50%.

2. Jumping Jacks (1 minute)

Perform jumping jacks to elevate your heart rate and burn calories. This exercise is a great way to improve your fitness and cardiovascular endurance.

3. Push-Ups (1 minute)

Strengthen your upper body and core with push-ups. Aim for at least 10-15 repetitions. Research indicates that regular strength training can increase muscle mass by up to 3% per month.

4. Squats (1 minute)

Squats are a fantastic way to improve your fitness by targeting your lower body and building leg strength. Aim for 15-20 squats. Squats can increase your lower body strength by 70%!

5. Plank (1 minute)

Engage your core with a plank exercise. This is a vital way to improve your fitness as it helps with stability and posture. Aim to hold the plank for at least 30 seconds. Studies show that plank exercises can reduce back pain by up to 32%.

6. High Knees (1 minute)

Keep your heart rate up with high knees. This dynamic exercise is a powerful way to improve your fitness and burn calories. Engage on high knees for a full minute.

7. Cool Down And Stretching (1 minute)

After completing your entire workout, you must not forget to wrap it up with some gentle stretching. This is not just a nice-to-have but an essential step to boost your fitness journey. Stretching not only enhances your flexibility but also plays a vital role in reducing the chances of muscle soreness, all of which aid in muscle recovery. 

6 Fitness Tips For Beginners

If you are new to the fitness world, these six tips will help you embark on your journey confidently and effectively.

1. Take It Easy At The Beginning

When you are diving into the world of fitness, it is vital to start slowly and steadily. Research suggests that those of you who gradually ramp up their exercise intensity tend to stick with their routine. 

Beginning with 30 minutes of moderate exercise by taking out sufficient time on most days of the week works. This makes it one of the most effective ways to improve your fitness progressively.

2. Mix Up Your Workouts

Adding diversity to your exercise routine is a key component in improving your fitness. The American Council on Exercise advises a blend of cardio, strength training, and flexibility exercises.

Including a variety of exercises helps you avoid hitting a plateau and is one of the best ways to improve your fitness and make your fitness journey engaging.

3. Set Achievable Goals

Setting clear and attainable fitness goals is a must. Studies indicate that people who establish specific objectives are ten times more likely to reach them. Whether it is a certain distance you want to run or improvements in your strength, setting targets is among the most effective ways to improve your fitness while keeping track of your progress.

4. Embrace Balanced Nutrition

Your diet is your steadfast companion in your ways to improve your fitness. According to the WHO, a balanced diet can prevent up to 25% of chronic diseases and signs of depression. So, focus on including various fruits, lean proteins, and whole grains to support your fitness journey.

5. Always Stay Hydrated

Proper hydration is your secret weapon to maintain energy and alertness. Research has even shown that mild dehydration can lead to reduced focus and increased fatigue. Plus, it can decrease your exercise performance by up to 25%, making it a great addition to improving your fitness.

To keep your energy levels up, make sure to sip on water before, during, and after your workouts, especially during high-intensity sessions.

6. Focus On Your Rest And Recovery

Rest and recovery in fitness are critical, so never underestimate their importance in improving your fitness. Adequate sleep plus recovery time are crucial components of improving your fitness.

The National Sleep Foundation recommends 7-9 hours of sleep per night for adults. It is during these restful periods that your muscles repair and grow, making it an indispensable part of your fitness routine.

5 Types Of Fitness Levels

Note the given fitness level types to make an informed choice of what options are available to you:

Also Read: How To Start Your Fitness Journey? Get Moving! 

The Final Say

As we wrap up this exploration of the ways to improve your fitness for healthier body functions, have you reflected on the potential for transformation that lies within your reach? The CDC reveals that regular physical activity can reduce the risk of developing type 2 diabetes by up to 58%.

But the benefits extend far beyond one health concern, touching every aspect of your wellness. The statistics are clear, but more importantly, the power to elevate your life through fitness is in your hands. With the right choices and the commitment to a consistent routine, you can pave the way to a more energised, resilient, and fulfilling future for you and your body.

So, ask yourself, what path will you choose? Let these insights and the promise of a healthier, happier you be your guiding light on your fitness journey. If you want expert guidance on your health and fitness, contact us at ToneOp. 

FAQs

1. What is the best time of day to exercise?

Suggested best time is when it suits your schedule and energy levels to exercise effectively. So, find a time that works for you and stick to it for consistency in improving your fitness.

2. Why are flexibility exercises important for fitness?

Flexibility exercises enhance your range of motion and reduce the risk of injury. They complement your regular workouts by increasing muscle elasticity and joint mobility, ultimately improving your fitness performance.

3. How does rest and recovery factor in fitness?

Rest and recovery are essential in fitness. They allow your body to repair and build muscle, preventing overtraining and burnout. Adequate rest is one of the key ways to improve your fitness and reach your goals safely and effectively.

4. Is it true that exercise boosts your mood?

Exercise releases endorphins, which are natural mood lifters. Regular physical activity can reduce stress, anxiety, and depression, ultimately boosting your mood and mental well-being as one of the ways to improve your fitness journey.

5. How does fitness help manage chronic disease?

In managing chronic diseases, fitness is indeed essential for improving overall health and helping to control conditions like diabetes and hypertension. Also, maintaining an active lifestyle is one of the most effective ways to improve your fitness. 

References

• How to Start Exercising and Stick to It

• Sports and Exercise at Every Age

• The Benefits of Creating a Personal Fitness Plan

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.