The body adapts to progressive overload. The same exercise will translate into the same performance! Some strategies are particularly effective at increasing your fitness level. One strategy consists in training in intervals or by doing a more intense activity with periods of full rest. For 30 to 60 seconds, you must do intense exercise to get near your maximal heart rate. This is then followed by a period of rest that lasts the same amount of time. These short cycles of activity and rest can be repeated four to 10 times, and they are followed by a slightly longer period of rest when you are halfway through your workout. That way, you will condition your body to work at higher intensity levels.

Another strategy is to focus on strength training. Strength training is beneficial as it will help you maintain your bone mass. It also reinforces muscles and tendons, and helps you prevent injuries. Twice a week is a good starting point. Choose four to six exercises that involve large muscles such as the thighs. Two sets of eight to 12 reps will allow you to gain muscle without experiencing excessive fatigue.