The FITT routine
For an effective exercise program, use the FITT routine.
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Frequency
Exercise at least 3 - 5 times each week. Space it out evenly.
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Intensity
Exercise until you perspire and breathe deeply until you reach 60 - 90% of your maximum heart rate.
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Type
Include a combination of calisthenic and aerobic exercises.
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Time
Each FITT exercise session should have three parts:
Warm up calisthenics: 3 - 5 minutes
Aerobic exercise: 15 - 60 minutes
Cool down calisthenics: 5 minutes.
Access your exercise routine
Use the Heart Rate Monitor
Step 1:
Estimate your maximum heart rate (MHR). Your maximum heart rate is approximately 220 minus your age.
Step 2:
Work out your target heart rate. Your target heart rate is 50 - 75% of your maximum heart rate
Step 3:
Measure your pulse periodically. When you begin an exercise program, aim at achieving 50% of your MHR. Gradually build up to the higher limit over a few weeks.
Use the heart rate to help you:
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Measure your initial fitness
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Monitor your progress as you start out on an exercise program
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Pace yourself so that you do not tire yourself but receive the benefits of being physically active.
Notes: Also, check our free Calorie Burner Test to give you an idea of how many calories you burn in your exercise routine.
