Expert: Todd Bublitz, RCEP - 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
There are hundreds, or even thousands, of ways to become more fit.  The most certain ways is to start an exercise program.  

The basic exercise program has four components:

1) Frequency - you should exercise 3-6 days a week
2) Intensity - exercise at a pace that is 'challenging'
3) Time - you should exercise between 20-60 minutes
4) Type - aerobic exercise is best (jog, bike, swim, etc.)

You can also become fit by taking up physical activities or hobbies or sports.  For example; dancing, hiking, soccer, basketball, or any other active sport.

Your question is a very broad one.  People write whole books on the subject or take classes to learn more.  I suggest you keep researching.  A good place to start is to go to the experts at the American College of Sports Medicine.  They have written a book called the "ACSM Fitness Book".  This book starts with the basics and guides you through what you need to know to get fit safely and effectively.  You can find the book at Amazon.com, just type in 'ACSM Fitness Book'.

There are many websites that will give you advice, but you don't always know who wrote the information and if it is correct.  Always look at who put up the website.  

The Centers for Disease Control and Prevention has a good web page on fitness:
http://www.cdc.gov/nccdphp/dnpa/physical/index.htm

Or, try THE PRESIDENT'S COUNCIL ON PHYSICAL FITNESS AND SPORTS:
http://www.presidentschallenge.org/

There are many questions about "how to get fit", and each question can have many answers depending on who is asking it and what they want to achieve.  In other words, there is not enough time or space here for me to answer the question, "could you tell me some ways to become fitter?"

I wish you the best of luck.

Todd