Expert: Linda Erwin, M.S. - 2/29/2004

Question
hi,im 16,female and i would like to become very phyisicaly fit. i have lots of time and an exercise bike. im in an average condition now but could you tell me some ways to become fitter? thanks

Answer
At 16 yrs old with a lot of time, it seems like you could get involved in sports at school, join a cycling club, or get some "spin" or cycle videos and get on your exercise bike and follow the video.  There are lots of exercise videos that you could rent or buy and just do them at home or you could join a gym and take classes there like hip hop or something really fun.  You could do some walking or jogging/running outside as well.  Whatevery aerobic exercise you do you will also want to do some weight training or strength training.  You can also rent or buy videos and follow the instructor for that.  If you do both fat burning and weight training you will see a big difference in your fitness level within 6 weeks.  The most important thing you want to do is do the exercises properly using the proper form and not over do.  If you can schedule a training session from a certified personal trainer or at a gym to help you formulate a fitness plan and show you the proper exercises to do you will stay healthy and safe.  You will only need to do aerobic exercises 3-5 times per week for no longer than an hour and strength training about 2-3 times per week.  Make sure you don't work your muscles 2 days in a row and when you do front of your arms, do the back as well.  Then in 2 days work the lower body.  There are great videos you can use to show you.  Good luck!
Linda