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10 Healthy Ways to Boost your Fitness Level

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Woman flexing her bicep muscles - feeling happy and proud

For many, getting fit or improving their fitness is at the top of their to-do list. Cooper Fitness Center Professional Fitness Trainer Carla Sottovia, PhD, can help you achieve that goal with 10 tips to develop or boost any fitness program.

  1. Revise your current exercise routine every 2-3 weeks so physiological adaptations can take place.
  2. Experiment with a new cardiovascular activity. For example, if you jog or walk, try a group exercise class such as boot camp or indoor cycling.
  3. Learn one or two new total body exercises using tools available at your fitness facility such as suspension training straps (TRX) or rubberized weighted tube (VIPR). A professional fitness trainer can show you how to use different equipment.
  4. Increase the frequency of your aerobic activity up to five times per week. Try to achieve at least 150 minutes of moderate-intensity exercise each week.
  5. Track your daily steps. Aim for a minimum of 10,000 steps per day and challenge yourself with 15,000 or more!
  6. Increase the frequency of your resistance training routine up to two to three days per week.
  7. On a weekly basis, participate in a mind/body exercise class such as Pilates or yoga.
  8. Learn two or three dynamic upper and lower body stretches.
  9. Allow your body to properly rest on a regular basis (one to two days per week). Treat yourself with a full body massage for further relaxation.
  10. Consult with a professional fitness trainer to fine tune your training program based on your specific needs and goals.

Working on one of these tips every month will carry you through the year—turning your goal into a new way of life.

For more information about Cooper Fitness Center, visit or call 972.233.4832.