Fitness Tip of The Week

For most people the hardest part of exercising is just getting started. Hectic schedules and lack of time certainly contribute to the excuses. But for many people, lack of basic workout knowledge intimidates them and prevents them from even getting started.


It’s easy to understand why some feel overwhelmed about beginning a new fitness routine. Virtually every day the media is bombarding the public with the latest “diet ” often times contradicting what may have been reported just weeks earlier. And infomercials swear that 20 minutes of this or 15 minutes of that is all that is required to look like a Hollywood star.


With so much information, it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it’s not difficult at all to determine what workout will provide health benefits.
An easy way to get started is utilizing the F.I.T.T. principle. This stands for Frequency, Intensity, Time and Type.


Frequency: As you might expect, this refers to how often you will exercise. After any form of exercise is performed your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing. 3-5 times per week is optimal, a great start is 3 days a week and then build on this,remember setting unrealistic goals is a recipe for failure.


Intensity:  Defined as the amount of effort or work that must be invested in a specific exercise workout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout. A higher intensity will typically provide more benefit such as burning more calories in a shorter amount of time. So, choosing to jog may require only 30 minutes of commitment versus walking which may require 45-60 minutes.


Time: Again, this is rather self-explanatory. Time is simply how long each individual session should last. This will vary based on the intensity and type.


Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets.  For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes.

  

Back to club