Exercise effectiveness depends on three factors: how often is the exercise, how hard is the exercise, and how long is the exercise at each session. These factors make up the FITPrinciple – F for frequency; I for intensity and T for time.
F REQUENCY. Studies suggest that moderate-intensity exercise can be achieved by exercising 3 to 4 times a week, spread over the week. Doing a once or twice a week, over the weekend, intense workout may result to injuries.
I NTENSITY. If the goal is cardiorespiratory endurance, the heart and lungs need to work with greater than normal effort through aerobic exercises. The intensity of the workout is indicated by the number of times the heart beats per minute. The more intense the exercise, the faster the heart rate.
A very popular item available in fitness shops is the heart monitor. It consists of a band strapped around the chest and a wrist monitor that registers the heart rate per minute as you exercise. You can easily pinpoint your maximum heart rate (MHR) by dividing 220 from your age (220/age). Beginners to the fitness scene can target 50 - 70% of their MHR and staying there for at least 20 minutes three times a week.
If you are unsure if you are exercising too little or too much, try the “Talk Test” self-assessment. If you’re so out of breath that you cannot talk, your exercise is too intense. If you can sing while exercising, you probably are not working hard enough. And if you can talk comfortably, you most likely are working at the proper intensity.
T IME. If the goal is cardiorespiratory improvement, exercise within the exercise heart range for 20 – 30 minutes each session. If the goal is to reduce body fat, a longer exercise period is needed with a minimum of 30 minutes each time. An increasing time period is recommended until the exercise program is well-established. For a start, 10 or 15 minutes exercise is good and then gradually increase the time to 30 minutes.
And if you are a smoker, remember that smoking nullifies whatever benefits you can get from exercise.
F REQUENCY. Studies suggest that moderate-intensity exercise can be achieved by exercising 3 to 4 times a week, spread over the week. Doing a once or twice a week, over the weekend, intense workout may result to injuries.
I NTENSITY. If the goal is cardiorespiratory endurance, the heart and lungs need to work with greater than normal effort through aerobic exercises. The intensity of the workout is indicated by the number of times the heart beats per minute. The more intense the exercise, the faster the heart rate.
A very popular item available in fitness shops is the heart monitor. It consists of a band strapped around the chest and a wrist monitor that registers the heart rate per minute as you exercise. You can easily pinpoint your maximum heart rate (MHR) by dividing 220 from your age (220/age). Beginners to the fitness scene can target 50 - 70% of their MHR and staying there for at least 20 minutes three times a week.
If you are unsure if you are exercising too little or too much, try the “Talk Test” self-assessment. If you’re so out of breath that you cannot talk, your exercise is too intense. If you can sing while exercising, you probably are not working hard enough. And if you can talk comfortably, you most likely are working at the proper intensity.
T IME. If the goal is cardiorespiratory improvement, exercise within the exercise heart range for 20 – 30 minutes each session. If the goal is to reduce body fat, a longer exercise period is needed with a minimum of 30 minutes each time. An increasing time period is recommended until the exercise program is well-established. For a start, 10 or 15 minutes exercise is good and then gradually increase the time to 30 minutes.
And if you are a smoker, remember that smoking nullifies whatever benefits you can get from exercise.
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Artwork by Antonio Totto, Jr.