Body Corporate Lifestyle
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What is it?
Getting Started
Exercise Guidelines
Sticking with it
How Much Exercise
Choosing a Personal Trainer
Our Programs
The Abdominal Workout
Nutrition & Diet Plans
Corporate Programs
How Much Exercise?

If you have committed the time to an exercise program as part of a balanced approach to weight management then you need to consider the amount of exercise you undertake.

The amount of physical activity needed to improve fitness and health is defined by the FITT principle.

F = FREQUENCY

  • You need to undertake 3 to 5 sessions of activity each week.

I = INTENSITY

  • You need to undertake brisk activity, but as a guide not so vigorous as to prevent you from carrying on a conversation while exercising.
  • Your heart rate can be used as a guide to your exercise intensity. A heart rate monitor can assist you to stay in your ‘exercise zone’.

T = TIME

  • You need to undertake 15 to 45 minutes of activity in each session. This does not include your stretching, warm-up or warm-down time.

T = TYPE

  • It is best to undertake steady rhythmic exercise using the larger muscle groups. For example: jogging, cycling, swimming, etc

... IN SUMMARY ...

So 30 minutes of activity, 3 times a week is sufficient to improve fitness and health.

Any person who is preparing to commence a program or increase their activity level it is recommended that they have a medical examination before they start their program.

Record the exercise you are undertaking and use that to set your goals.

Your Exercise Zone

The chart below should be used as a guide to the range your heart rate should be maintained at while exercising.  The zone is between 65% and 85% of your calculated heart rate for your age and sex. Consult your practitioner before you start your program.

Female Exercise Zone Chart

Male Exercise Zone Chart

Calories and Kilojoules burned per hour (approximately)

HOME / CHORES

Watching TV
House work
Gardening
Mowing
Bed making
Daily walk

EXERCISES
Bicycling
Leisurely walk
Brisk walk
Fast walk
Uphill walk
Downhill
Jogging
Sprinting
Rowing machine

SPORTS
Tennis
Leisurely swimming
Brisk Swimming
Volley ball
Basketball
Golf—Carrying your clubs

 

 

 

 

CALS
100
150
300
250
135
200

240
300
360
480
700
240
1000
1200
840

300
260
360
300
360
360

 

 

 

KJ
420
630
1250
1445
950
840

1005
1250
1515
1990
2970
1005
4220
5100
3680

1250
1045
1515
1250
1515
1515

 

 

 

Reproduced with permission from the Pharmacy Guild of Australia, PO Box 457, Spring Hill, Qld 4004.

 

 


 
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