How often should a beginner exercise?
Start with 3 days per week of 20-30 minutes of light activity. Build up to 4-5 days of 30-45 minutes over a few weeks. The WHO recommends at least 150 minutes of moderate activity per week.
Do I need a gym membership to get fit?
No. Walking, running, cycling and bodyweight exercises (squats, push-ups, planks) require no gym. You can track all of these with Trakon's GPS on your phone.
What should I track when starting fitness?
Start with workout frequency and duration. Then add distance (for walking/running/cycling), calories burned and how you feel. Trakon tracks all of these automatically.
Is walking enough for fitness?
Yes, especially for beginners. 30-60 minutes of brisk walking daily provides significant cardiovascular benefits. Add bodyweight exercises 2-3 times per week for strength.
Walking vs running — which is better?
Both are effective. Running burns more calories per minute but has higher injury risk. Walking is more sustainable for most people. The best choice is the one you'll do consistently. Read our comparison →
How long until I see fitness progress?
Most people notice improved energy and mood within 1-2 weeks. Measurable fitness improvements (pace, distance, strength) typically appear after 3-4 weeks of consistent exercise.
Should I exercise every day?
No. Rest days are essential for recovery and muscle repair. Aim for 3-5 exercise days per week with at least 2 rest days. Active recovery (light walking, stretching) is fine on rest days.
Track your fitness journey with Trakon — free.
