The easiest way to customize how much exercise you need and what’s right for you is to apply a simple formula known as F.I.T.T. : Frequency, Intensity, Type, and Time. This Monday, we share the principles of F.I.T.T. for you to create the right exercise routine to meet your fitness goals.
Frequency, or how often you exercise.
Intensity, or how hard you work.
Type, or what exercise you do.
Time, or how long you exercise for.
Let’s say you want to improve your health by doing some exercise. Cardio is an exercise that raises your heart rate and makes you breathe heavy. If you’re just getting started with a fitness plan or if you’re recovering from an injury, walking is great cardio exercise. If you’re already walking, running and biking are also good.
Ask yourself, what do you want your fitness plan to achieve? It could be better muscle tone, endurance, strength, weight loss, or to improve your overall fitness level.
Here’s how you would apply the principles of F.I.T.T. to your fitness plan:
Frequency: Plan to work out two to five times a week.
Intensity: Before you begin realizing your fitness goals, ask your doctor what your prescribed target heart rate should be. Plan to wear and use your heart rate monitor.
Type: For any type of cardio exercise, make sure you’re gradually increasing your heart rate in one session of exercise. This includes walking, running, and biking.
Time: Don’t overdo it! Guidelines recommend 30 minutes for moderate exercise. One suggested workout is to walk a #MondayMile – which takes about 30 minutes.
One additional element of a complete fitness plan is Progression. It’s ideal to gradually increase over time at least one component of your routine for each session, such as the intensity or duration.
Applying the F.I.T.T. principles can motivate you this Monday to determine the best fitness plan for your goals, fitness level, and experience. Now, you have a plan. Make Monday about the rewards of seeing a plan come to life!