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
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
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
the exercise you are undertaking and use that to set
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)
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