Do you want to start a successful exercise program? Do you want to get in shape while having a lot of fun? Try the FITT process. Provides a simple method for developing an exercise regimen that will help you achieve your health and fitness goals. FITT stands for Frequency, Intensity, Weather Y Guy.
1. Guy. The first question you need to answer when developing an exercise program is, “What kind of exercise will I do?” I have two suggestions. First and foremost, select an exercise that you really enjoy. I am often asked, “What is the best type of exercise?” The answer is simple. Any exercise you enjoy that you will do for the rest of your life. That is the best exercise for you. Second, as much as possible, try to select a variety of activities. This can reduce boredom and give you a more well-rounded exercise regimen. For example, you will get the greatest training effect if you do aerobic and strength exercises. However, make sure you do what you really enjoy.
two. Weather. Your next step is to decide how long you will exercise. Try to use the concept of less is more. A common mistake, especially for beginners, is exercising too long and/or too hard. This often leads to pain, injury or illness and is one of the main reasons people abandon their exercise programs. Start with 10 to 15 minutes and slowly work your way up to 30 to 40 minutes per workout. This is enough for almost everyone. The one exception may be competitive athletes, but even they should start slowly and increase the duration over time. If you’re wondering what I mean by slowly, I suggest you follow the 10% rule that states: never increase your exercise duration by more than 10% per week. For example, if you’re jogging for 20 minutes, 4 times a week, don’t increase the duration by more than 2 minutes per run or a total of 8 minutes per week.
3. Frequency. How many days a week will you exercise? The 2007 physical activity recommendations published by the American College of Sports Medicine and the American Heart Association call for a minimum of 30 minutes of moderate-intensity aerobic activity (eg, brisk walking) 5 days a week or daily. least 20 minutes of vigorous-intensity aerobic activity (for example, a hard run) 3 days a week. They also recommend resistance training 2 days a week consisting of 8 to 10 exercises of 8 to 12 repetitions each (for example, lifting weights). If you can do this exercise often, great. But if you can’t, remember that it’s better to exercise 2 or 3 days a week than to do nothing. Anything you do will give you health and fitness benefits. Also, keep in mind that you can start with 2-3 workouts a week and work your way up to 4-5 over time.
Four. Intensity. Exercise intensity (ie how hard you work during an activity) is often the most confusing element for beginners. My general rule of thumb is that you should keep your exercise intensity low to moderate. Numerically, this is 40-65% of your maximum heart rate (MHR). You can get a rough estimate of your MHR by subtracting your age from 220. However, an easier way to do this is to use the conversation test. You should be able to hold a conversation while exercising. Once you start working so hard that you have trouble speaking, you’re probably overdoing it.
