Exercise Planning is Easy as F.I.T.T.
Are you having trouble with where to begin? Start with identifying a specific goal or goals and then use the F.I.T.T principals to establish your exercise plan
- Frequency is the number of sessions in a week. This will vary depending on individual goals, but a good rule of thumb is 3-5 times per week
- Intensity is how hard you plan to exercise and this can be used for both cardiovascular training and strength training. Intensity can very day-to-day and week-to-week
- Light-intensity (able to talk comfortably while exercising)
- moderate-intensity (is an activity that works up a sweat, but in which you're still able to talk comfortably)
- vigorous-intensity (talking becomes difficult because of the need for heavier breathing Intensity)
- High-Intensity (exercise can only be performed in short burst generally <60 at a time, rest is required between each set)
- higher intensity should be used sparingly with beginners and our older population
- Time of your training sessions should range from 30–60 minutes, but goals, frequency,intensity and types of exercise will all factor into the allotted time
- Type of exercise should vary to prevent boredom and improve gains. You can do a combination of strength, cardiovascular, yoga and stretching.