In the improvement stage, progression becomes more rapid. The frequency, intensity, and duration of exercise are increased gradually to the middle of the recommended training ranges. Aim to burn 300 calories or more per session. During this phase, it’s essential to track your progress by retesting components such as cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition about three months after beginning the program. This retesting helps you adjust your fitness objectives and stay motivated for continued improvement.
