I’ve bought more workout plans than I care to admit. For the longest time, I thought I’d eventually find the perfect plan; something that gave me results, was semi-enjoyable, and was sustainable enough to stick with (at least for a few months).
I never found that plan.
I’d start strong but inevitably I’d miss a day. I wasn’t able to complete the 30-45 minute workout so I’d just skip exercising all together. The next day I’d feel bad about missing it so I’d double up, you know, so I didn’t get behind on the plan.
After a few weeks, I felt exhausted. I was trying to fit a whole new plan into my already busy routine. I’d burn out long before “completing” the program.
Eventually I learned that done-for-you programs are nice but rarely sustainable. I need the flexibility to shorten or lengthen a work out depending on what I have scheduled that day.
Since this realization, my perspective on exercise has shifted. Now I focus on getting some form of activity every day. It’s not about weight loss or toning; it’s about taking care of my physical and mental health.
Without a workout plan, it’s easy to feel lost though. Using the F.I.T.T. principle is an easy way to evaluate or plan an exercise routine. Whether you prefer to schedule your workouts in advance or do what sounds best in the moment, the important factors to consider are frequency, intensity, time, and type.
FREQUENCY
Frequency refers to how often you’re exercising. Typically, this is tracked by the number of days per week. If you enjoy doing 2 or more workouts in a day, you can also track by the number of workouts per week.
Frequency can be dependent on other factors, such as intensity or type. If your workouts are more intense, you may want to decrease the frequency. If you’re doing a strength training workout, you’ll want to give yourself at least one day of rest between workouts. It may be beneficial to decide on the other factors before locking down your frequency.
The recommended frequency is at least 3 days per week. Technically, you could get all of the 150 recommended minutes on one day but that’s less effective for your overall health. When you split your total exercise minutes over the course of several days, you also spread out the short-term benefits of exercise (such as increased energy, lower blood pressure, regulate blood sugar, improved mood, better sleep).
INTENSITY
The intensity of a workout is determined by the physical demand that is placed on your body. In general, a moderate intensity is enough for you to see health benefits. When you are training or working to improve strength or endurance, vigorous activity is beneficial.
If you’re unsure how to determine the intensity of your exercise, there are 2 simple methods to help you figure it out; the talk test and monitoring your heart rate.
The talk test is based on how you feel during the activity. If you’re able to talk but not sing, that’s a moderate-intensity. You're breathing quickly, but you’re not out of breath. If you’re not able to speak more than a few words without needing a breath, that’s a vigorous-intensity.
If you’re able to calculate your heart rate during an activity, you can also use that to determine the intensity.
First you’ll need to calculate your maximum heart rate. To do that subtract your age from 220.
Maximum heart rate = 220 - your age
A moderate intensity exercise is 50-70% of maximum heart rate. Vigorous intensity is 70-85% of maximal heart rate.
Maximum heart rate x .5 = low end of moderate-intensity activity
Maximum heart rate x .7 = threshold between moderate-intensity and vigorous-intensity activity
Maximum heart rate x .85 = high end of vigorous-intensity activity
It’s important to keep in mind that as your fitness improves, your heart becomes more efficient. This means your heart rate while doing the same activity, will decrease. It’s beneficial to check your heart rate frequently to ensure your intensity is where you want it to be.
TIME
Time refers to how long you’re engaged in the exercise. Typically this is measured in minutes.
The current recommendations are 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week. This can split up throughout the week in any way that you choose. Even if you can only fit in 5 minutes, those minutes count!
If you aren’t currently exercising, take your time to build up to the recommendations. You don’t have to jump from 0 to 150 minutes overnight. That’s not sustainable and will most likely lead to burnout.
If you’re already doing 150 minutes, shoot for more! Additional health benefits are seen when you achieve 300 minutes of activity per week.
TYPE
There are SO MANY types of activity out there! What you choose depends on your goals (improve overall health, build endurance, build muscle, increase power, etc.) and what you enjoy.
Aerobic exercise (also known as cardiovascular activity) is an important part of any exercise routine. Most aerobic activity is rhythmic, continuous, and uses large muscle groups. Some examples are running, jogging, walking, cardio machines, swimming, and cycling.
Strength training is also important. It is recommended to add resistance exercises at least twice a week. Often I hear women are hesitant to lift weights because they fear it will make them look bulky. This is a total myth. Bodybuilders are bulky because they strategically build muscle. Lifting weights a few days a week is not going to turn you into Arnold. It’s just not. There are actually many health benefits to strength training. Here are just a few:
Increased bone density
Increased metabolism (excess postexercise oxygen consumption also known as EPOC, your body’s metabolism is elevated after exercise and you continue burning calories)
Improved cardiovascular efficiency
Increased muscle strength
Decreased body fat
Increased coordination, endurance, and power
Other types of exercise include flexibility, core training, balance training, plyometrics, speed and agility training.
While there are necessary types of activities (cardiovascular and resistance training), it’s also important to consider what activities you ENJOY. This is just as important as any other factor. If you don’t enjoy the activity, you aren’t going to do it, especially when we’re talking about long-term sustainability.
What activities are fun for you? What type of movement leaves you feeling energized and excited? Even cardio and resistance training can be done in different ways. Find a type of exercise that you truly enjoy.
The best exercise program is the one you’ll do consistently. No one knows your needs better than you. Take the time to check in with yourself. Evaluate your current routine. What changes can you make to help you be more excited about your exercise routine?
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