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Road to FITTness

Each person has a unique and tailored-fit exercise program that suits their need. However, there is one thing common with these programs, the FITT principle. FITT, which stands for Frequency, Intensity, Time and Type, are principle of fitness training that serves as a guideline to help you to set up workout routine.

Frequency: How often should you exercise? The frequency of exercise serves as a balance between providing enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur. Experts recommend a minimum of three days a week of vigorous exercise or five days a week of moderate exercise to promote health. It also suggests adults perform strength and balance training two or three times a week and flexibility exercises two or more times each week. Sticking to this frequency will provide a myriad of health benefits for your heart, waistline, mood, ability to sleep and more. The list is almost endless.

Intensity: How hard should you exercise? The intensity describes the amount of effort that should be invested in training program. The first thing to consider is what constitutes moderate versus vigorous exercise. Moderate exercise is like walking at 4 mph or simply you should still be able to talk. Your heart will beat slightly faster, your breathing rate will increase somewhat and you will work up a bit of a sweat. On the other hand, vigorous exercise is running at more than 5 mph and will require an even greater effort, with a quicker heart rate and breathing pattern and you should find it difficult to hold a conversation while exercising at this intensity. If you have a pre-existing health condition or a family history of illness, it is a good idea to undergo fitness testing before engaging in a vigorous activity. Remember: Even light exercise, such as walking and household chores, will benefit your health.

Time: How long should you exercise? Experts recommends at least 30 minutes a day of moderate activity which shows benefits to your cardiovascular, musculoskeletal and nervous systems. Likewise, you increase your metabolism with longer bouts of activity, burning more calories and using various fuel stores. Can't make it last 30 minutes? No problem. Several studies have noted improvements in health with short bursts of activity, too. If you can manage a few repetitions of exercise – say, walking for ten minutes three times a day – the effects accumulate. Again, the goal is to get moving and to try to move the needle on your personal wellness spectrum.

Type: What kind of exercise should you do? This is the type or kind of exercise you should choose to achieve the appropriate training response. The possibilities are endless; however, you should pay attention to four key elements: cardiovascular endurance, strength, flexibility and balance. There are some great activities that hit all four at once, but you don't always need to multitask. The most successful exercise programs incorporate activities you enjoy.