How to Improve Fitness

Starting and stopping progress towards being fitter is annoying and truthfully defeating. I get it. It’s like spinning your wheels in the mud; you’re “pedal to the metal” and aren’t going anywhere. I've been there. I'm sharing the three core fitness principles that finally helped me—achieve lasting improvements in fitness.

Hi everyone, welcome! I'm Dakota, a final-year master's student in exercise science and a certified fitness and nutrition coach.

My own fitness journey wasn't always easy. I struggled to find a starting point, but through years of study and working with clients, I realized three key principles that make fitness accessible and deliver consistent results. These are the same principles that transformed my fitness and helped my clients achieve their goals.

• How do I fit 150 minutes of cardio into my busy schedule?

  I get it, life's hectic! The key is to break it down. Start with three 20-minute sessions a week, and gradually increase the duration or frequency. Think of it like brushing your teeth – it's a non-negotiable for your health. Schedule it in your calendar, and treat it like any other important appointment. Even 10 minutes here and there adds up!

• What counts as moderate-intensity cardio?

  Great question! Moderate intensity means you can talk, but not sing. You should be slightly breathless and your heart rate should be elevated. Think brisk walking, cycling at a comfortable pace, or dancing. If you're using a fitness tracker, you can also monitor your heart rate zones. I personally use WHOOP with personalized Heart Rate Reserve calculations.

• I hate running. What other cardio options are there?

  So many! Cardio doesn't have to be running. Find something you enjoy! Swimming, biking, hiking, elliptical, playing sports like pickleball, even jumping rope – they all count. The most important thing is to find an activity you like so you'll stick with it.

  I personally love to use a spin bike, while using Peloton.

• Can I do all my cardio in one day?

  While technically possible, it's generally better to spread it out throughout the week. A good spread would be 3-5 days per week. This helps you build consistency and prevents burnout. Spreading it out also helps you maintain more stable energy levels throughout the week.

• How long does it take to get fit?

  You’re probably going to notice some changes within the first four to six weeks, but long-term sustained physical fitness will often take around 8 to 12 weeks or more.

• What are some healthy eating tips for improving body composition?

  Focus on whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains. Limit processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats. It's about making sustainable changes to your diet, not following a restrictive diet.

References

1. Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334–1359.

2. Tuso P. (2015). Strategies to increase physical activity. The Permanente Journal, 19(4), 84–88.

3. Kraemer, W. J., Ratamess, N. A., & French, D. N. (2002). Resistance training for health and performance. Current Sports Medicine Reports, 1(3), 165–171.

4. World Health Organization (2024, June 26). Physical activity. WHO. Retrieved February 3, 2025, from https://www.who.int/news-room/fact-sheets/detail/physical-activity#:~:text=Both%20moderate%2D%20and%20vigorous%2Dintensity,and%20for%20enjoyment%20by%20everybody.