Getting fit with a friend: Checklist

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Checklist for beginners

Whether you're walking in the park or working out at the gym, make sure you are maximising your efforts by using this simple checklist:

Your heart should be beating faster than usual but not racing
Your breathing should be deeper but still controlled
You should be hot, but not dripping with sweat
You should still be able to carry on a conversation

Three things to remember:

1. Always warm up and stretch before you start exercising, and cool down afterwards.
2. Don't overdo it. Build up gradually. Aim to do 30 minutes' moderate physical activity, such as brisk walking, five days a week. But don't worry if you can't do this at first.
3. Stop if you feel dizzy, sick or in pain.

Tip at the gym

Train together in a circuit fashion. That means one of you won't be waiting for the other to finish and keeping moving will give you more energy.

Bonus benefit

You'll improve your friendship. Exercise is a great way to bond and it's helped by the natural high you get after exercise from feel-good endorphins rushing around your body. You'll also both have a great sense of achievement. Good luck!

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