Last updated 11:59, Wednesday, 03 September 2008

Q I haven’t done any exercise since I was at school, which was over a decade ago. I’ve put on a lot of weight in the time since and really want to get myself in shape as there is a history of heart attacks in my family. What would you recommend?

A My first and most important recommendation is to visit your GP. You are putting yourself under risk by not exercising for so long and you are already at risk by having a history of heart disease in your family. It is important to get your heart rate and blood pressure tested. For the sake of a brief visit to your doctor it is well worth it.

Once you have been given the green light by your GP it is key that you work on your general fitness.

Your obvious goals would be to lose body fat and improve your cardiovascular strength.

Any goals you set need to be specific (such as fat loss), measurable (two inches off your waist, for example), achievable (or you will soon go back to your old habits), realistic and timed.

Depending on how out of shape you are you are going to have to start slowly, however, don’t panic as it’s easy to fit exercise into your daily routine.

The best advice is to choose an exercise or activity you will enjoy. This can be anything from a brisk walk, to swimming, a group exercise class or a bike ride.

When it comes to using the gym, at Carlisle Leisure Limited we can devise your very own workout programme tailored specifically to your needs.

You will be assessed for up to an hour with your very own instructor who will measure your current state of health and show you the best possible way to reach your goals.

They will show you how to use the equipment safely and advise of any particular exercises or movements you should or should not be doing.

Our instructors are always on hand to help you through each step as you progress towards your fitness goals.

If you wish to try one of our many group exercise classes our instructors will point you in the right direction as to which is best for you.

There are a number of classes that are aimed at beginners, which will allow you to gain your confidence and build up the difficulty level if you so wish.

Whatever your age or ability there is something for everyone, and it’s also a great place to meet new people.

Ring The Sands Centre on 01228 625222 for more information.

Top Tip

You should start your training aiming to work out two to three times per week for a minimum of 30 minutes each time. Remember quality is always better than quantity to begin with.

Increasing the amount of time and difficulty of your workouts is the best way to gradually improve your health and fitness, but don’t jump back in head first without first seeking professional advice.