ACTIVE

9 RING THE CHANGES
With exercise, as with most things, a change is as good as a rest. If you keep the same routine every week, you'll get bored and your body will work only as hard as necessary to complete the session. Change your exercises every few weeks to keep your body guessing - and to challenge you physically and mentally. Aerobic exercise such as swimming, running, cycling or dance classes are great for increased fitness and weight loss. Such cardiovascular exercises raise the heart rate, causing blood to circulate faster and deliver more oxygen to the muscles. Other exercises can increase body mass, muscle strength, size and endurance. These involve slow, controlled movements and include such activities as weightlifting and t'ai chi.

10 TAKE YOUR TIME
OK, for the last ten years you've been couch-bound, watching TV and eating high-fat, high-calorie food. Now you think three weeks calorie counting and mild exercise will get you back in shape. No! It takes time, determination and a lot of hard work. So take it nice and easy at first and, as you feel your fitness levels increase, you can start to work harder for longer. Eventually, you'll reap the rewards, and you'll know all that effort was well worth it.

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