The F.I.T. Formula
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workload in order to reach your target heart rate. The first
increase may be necessary after two to four weeks of regular
exercise. Never exceed your target heart rate zone. Increase
the speed and/or incline on the treadmill to raise your heart
rate to the level recommended by your doctor. The incline
feature can be used to greatly increase the workload without
increasing speed. The chart below indicates how much the
effort changes with each percent of grade at popular speeds
for a person weighing 155 pounds.
METs
One MET is the amount of energy your body uses when
you’re resting. If a physical activity has an equivalent of 6
METs, its energy demands are 6 times that of your resting
state. The MET is a useful measurement, because it accounts
for differences in body weight.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and
muscles. The longer you are able to sustain exercise within
your target heart range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two
minutes per week until you are able to maintain 20-30
continuous minutes at your training heart rate.
Using the F.I.T. Formula
The F.I.T. formula and chart are designed to help you begin
a program tailored to your needs. You may wish to keep an
