Phases of Fitness

This article tries to lay down the various phases of fitness an individual can be in, depending on how frequently they exercise.

Heart rate zones for reference. This will be used later.

A crude way to calculate your Max HR:

Press enter or click to view image in full size

heart rate zones

Phase zero

• Thinking of doing something.
• Almost dying after one moderate (zone 2) workout.

Phase one

• Inconsistent workouts, maybe around 5-6 times a month.
• Increase in frequency for a week then skipping subsequent weeks.
• Workouts (> zone 2) feel arduous, able to survive only with abundant rest.
• Lethargic mind and body, no visible changes in body composition.

Phase two

• Consistent 3-5 workouts weekly (zone 2 or zone 3) for a month.
• The body doesn’t feel tired after working out but still needs adequate rest.
• The mind starts feeling fresher, mild changes to body composition visible.

Phase three

• Consistent 3-5 workouts weekly for at least 3 months.
• The body feels energized after working out, and can push higher limits (zone 4/ zone 5) easily and sustain them.
• Body composition starts becoming apparent (muscles, reflexes start developing).
• The mind is focused, mood is elated, starts rubbing off on people you interact with.