Expert tips: Want to improve your fitness? The 5 best sports for you

All of the sports mentioned can be practiced by beginners, and the choice often depends on your personal preferences, goals, and physical abilities. Here are some tips and advice:

• Walking and running : Walking is a very accessible sport and ideal for beginners. It requires no special equipment other than comfortable shoes, and you can set your own pace. For absolute beginners, walking can be a good introduction to running if you want to gradually build your endurance.
• Swimming: Swimming is a great option for beginners because it's low-impact and appeals to a wide range of fitness levels. Swimming pools typically offer beginner swimming lessons to help you learn proper technique.
• Strength training : You can start with bodyweight exercises before using weights. Exercises like push-ups, squats, and planks can be done at home. Joining a gym with professional guidance can also be a good option.
• Cycling: Cycling is an easy sport for beginners, as most people already know how to ride a bike. However, it requires a bike and a safe place to ride. You can start at a leisurely pace and gradually increase your intensity.
• Yoga: Yoga is suitable for people of all ages and fitness levels. It offers many options, from gentle beginner classes to more challenging variations. Yoga can help you improve flexibility, stability, and relaxation.

The most important aspect for beginners is choosing a sport that's fun and motivating. If you choose an activity you enjoy, you'll be more likely to practice it regularly. It's also always advisable to start slowly and not overexert yourself to avoid injury. If necessary, you can always consider professional guidance or beginner classes to learn the basics and techniques. Most importantly, adopting physical activity as a long-term lifestyle is key to achieving the best health benefits.

The frequency of training depends on several factors, including your individual goals, current fitness level, availability, and ability to recover. However, general guidelines can help establish a good foundation:

Endurance training (e.g., running, swimming, cycling): To achieve visible results in terms of endurance and fat reduction, it is generally recommended to exercise at least three to five times per week for 30-60 minutes. For beginners, it may be beneficial to start with three sessions per week and gradually increase the intensity.

Strength training: To improve your muscular structure, you should perform strength training two to four times per week. A full-body workout two or three days per week or a split workout (e.g., upper body one day, lower body another) are common approaches. Make sure to target different muscle groups.

Yoga or flexibility training: For flexibility and posture, you can incorporate yoga or stretching exercises into your routine two to three times a week. This can help prevent injuries and increase mobility.

Recovery: Recovery is just as important as the training itself. Give your muscles time to recover. At least one to two days of rest per week are essential to avoid overtraining and prevent injury.

Nutrition: Remember that nutrition has a significant impact on your body shape and composition. A balanced diet is crucial to achieving your goals. Ensure adequate protein intake and a moderate calorie surplus or deficit, depending on whether you want to build muscle or lose fat.

Consistency is key, and you should set realistic goals that can be achieved over time. This means you may not see visible results immediately, but with patience and hard work, you can achieve your goals.