The F.I.T. Formula
26
Frequency: How Often You Exercise
You should exercise three to five times a week to improve
your cardiovascular and
muscle fitness.
Improvements are
minimal 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 condition 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 periods 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 1-2 mph. As you use
your treadmill regularly, higher speeds may be more
comfortable and more effective.
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 overdoing it.
As your fitness level improves, you will need to increase your
FFRREEQQUUEENNCCYY
IINNTTEENNSSIITTYY
TTIIM
MEE
BEGINNING
EXERCISE
PROGRAM
2-3 days/week 60-65% of MHR*
3-5 minutes
ESTABLISHING
AEROBIC
FITNESS
3-4 days/week 60-75% of MHR* 12-20 minutes
MAINTAINING
AEROBIC
FITNESS
4-6 days/week 70-85% of MHR* 20-30 minutes
*MHR = maximum heart rate
