The F.I.T. Concept Defined
seven : Designing an Exercise Program
What is
the F.I.T.
Concept?
The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time.
Frequency: How Often You Exercise
You should exercise three to five times a week to improve your cardiovascular and muscle fitness. Improvements are significantly smaller with less frequent exercise.
Intensity: How Hard You Exercise
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to strengthen your heart muscle and condi- tion your cardiovascular system. Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition.
Start with exercise that stimulates you to breathe more deeply.
Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain.
If you are just beginning an exercise program, you may be most comfortable walking at a speed of
Inability to maintain a smooth, rhythmic motion suggests that your speed and/or elevation may be too great.
If you feel out of breath before you have exercised 12 minutes, you are probably exercising too hard.
ing iDgnes isean Exerc m Progra
Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e
55
