When thinking about starting an exercise program or wanting to change your current program there are a few things you need to think about. FITT
Depending on whether you are looking for Health and Wellness Benefits, Fitness Benefits or Performance benefits those four things should be different. Here are some guidelines.
Health & Wellness
Frequency 3-5 days Moderate intensity
Intensity 50-60% MHR
Time 30-60min @ 50-60mhr
Type Steady and continuous. low intensity
5-7days Moderate intensity.
20-60min @ 70-85mhr
5-6 days moderate-high intensity
20min-2hrs depend on intensity
- for health & wellness, fitness and performance you should incorporate as much large muscle mass as you can i.e. legs and hip muscles, core (ab and back). Incorporating small muscle groups (such as arm and shoulders) at the same time will burn more calories.
(MHR = max heart rate calculated using the formula 220-age )