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The F.I.T. Formula 2-24
B BE EG GIIN NN NIIN NG G F FIIT TN NE ES SS S P PR RO OG GR RA AM M
If you cannot sustain 12 continuous minutes in
your target heart rate zone, exercise several
times a day to get into the habit of exercise.
Try to reach and maintain 60-65% of your
maximum heart rate. Alternate exercise
with periods of rest until you can sustain 12
continuous minutes of exercise at 60-65% of
your maximum heart rate.
Begin exercising in three to five minute sessions.
E ES ST TA AB BL LIIS SH HIIN NG G A AE ER RO OB BIIC C F FIIT TN NE ES SS S
If you can sustain 12 but not 20 continuous
minutes of exercise in your target heart rate zone:
•• Exercise three to five days a week.
Rest at least two days per week.
•• Try to reach and maintain 60-75% of
your maximum heart rate with moderate
rhythmic exercise.
•• Begin with 12 continuous minutes.
Increase your time by one to two minutes
per week until you can sustain 20
continuous minutes.
M MA AIIN NT TA AIIN NIIN NG G A AE ER RO OB BIIC C F FIIT TN NE ES SS S
If you can sustain 20 continuous minutes in
your target heart rate zone, begin to increase
the length and intensity of your workout:
•• Exercise four to six days a week or on
alternate days.
•• Try to reach and maintain 70-85% of your
maximum heart rate with moderate to
somewhat hard exercise.
•• Exercise for 20-30 minutes.
M MA AN NA AG GIIN NG G W WE EIIG GH HT T
Consistent aerobic exercise will help you
change your body composition by lowering
your percentage of body fat. If weight loss is
a goal, combine an increase in the length of
your workouts with a moderate decrease in
caloric intake. For weight control, how long
and how often you exercise is more important
than how hard you exercise.
•• Exercise four to five times a week.
•• Try to reach and maintain 60-75% of
your maximum heart rate with moderate
exercise.
•• Exercise for 30-45 minutes at 60-65%
percent of your target heart rate.
Here are some tips to achieving your weight
management goal:
•• Consume most of your dietary calories at
breakfast and lunch, and eat a light dinner.
Do not eat close to bedtime.
•• Exercise before meals. Moderate exercise
will help suppress your appetite.
•• Take exercise breaks throughout the day to
help increase metabolism (calorie
expenditure).
A AT TH HL LE ET TIIC C T TR RA AIIN NIIN NG G
When you are training to improve strength
and performance:
•• Exercise four to five days a week.
•• Alternate exercise days and intervals of
hard to very hard exercise with easy to
moderate exercise.
•• Exercise for 30 minutes or longer.
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BEGINNING
EXERCISE
PROGRAM
ESTABLISHING
AEROBIC
FITNESS
MAINTAINING
AEROBIC
FITNESS
FREQUENCY
2-3 times/week
3-4 days/week
4-6 days/week
INTENSITY
60-65% of MHR*
60-75% of MHR*
70-85% of MHR*
TIME
3-5 minutes
12-20 minutes
20-30 minutes
T TH HE E F F..II..T T.. C CH HA AR RT T
*MHR = maximum heart rate
UNDERSTANDING THE
F.I.T. FORMULA
The workout portion of your exercise
program consists of three major variables:
Frequency, Intensity, and Time.
F FR RE EQ QU UE EN NC CY Y:: H
Ho ow w O Offtte en n Y Yo ou u E Ex xe errc ciis se e
You should exercise three to five times a week
to improve your cardiovascular and muscle
fitness. Improvements are minimal with less
frequent exercise.
IIN NT TE EN NS SIIT TY Y:: H
Ho ow w H Ha arrd d Y Yo ou u E Ex xe errc ciis se e
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 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.
M ME ET TS S
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.
T TIIM ME E: H
Ho ow w L Lo on ng g Y Yo ou u
E Ex xe errc ciis se e
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, 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.
U US SIIN NG G T TH HE E F F..II..T T.. F FO OR RM MU UL LA A
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 exercise log
to monitor your progress.
The F.I.T. Formula 2-23
MPH
Minutes
per mile
Grade %
0
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
2.0
30
METS
2.5
2.8
3.1
3.4
3.7
3.9
4.2
4.5
4.7
5.0
5.3
5.6
5.9
6.1
6.4
6.7
7.0
2.5
24
METS
2.9
3.3
3.6
3.9
4.3
4.7
5.0
5.3
5.7
6.0
6.4
6.7
7.1
7.4
7.7
8.1
8.4
3.0
20
METS
3.3
3.7
4.1
4.5
5.0
5.4
5.8
6.2
6.6
7.1
7.5
7.9
8.3
8.7
9.1
9.5
10.0
3.5
17
METS
3.7
4.2
4.7
5.1
5.6
6.1
6.6
7.1
7.6
8.0
8.5
9.0
9.5
10.0
10.5
10.9
11.4
4.0
15
METS
4.1
4.6
5.2
5.7
6.3
6.8
7.4
7.9
8.5
9.0
9.6
10.1
10.7
11.2
11.8
12.3
12.9