Fit and Trim > Assess Your Exercise Rountine

Assess Your Exercise Rountine

The FITT routine

For an effective exercise program, use the FITT routine.

  • Frequency
    Exercise at least 3 - 5 times each week. Space it out evenly.

  • Intensity
    Exercise until you perspire and breathe deeply until you reach 60 - 90% of your maximum heart rate.

  • Type
    Include a combination of calisthenic and aerobic exercises.

  • 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:

  • Measure your initial fitness

  • Monitor your progress as you start out on an exercise program

  • 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.


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