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DESIGN YOUR
EXERCISE PROGRAM |
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Follow
the |
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F.I.T.T.
Method |
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Aerobic |
Muscle
Conditioning |
Flexibility |
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3 times per week minimum |
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2x/wk minimum for each muscle group |
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As often as possible |
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Frequency |
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4-6 times per week for weight control |
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3x/wk maximum for each muscle group |
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Best done after a thorough warm up or, |
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Not more than 2 days rest |
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48-96 hours rest between strength |
after aerobic & muscle
conditioning |
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training sessions |
workouts |
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Follow target heart rate |
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High intensity exercise until momentary |
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Hold to the point of gentle tension |
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Intensity |
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Listen to your body |
muscle failure |
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No pain |
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Use the talk test |
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This should occur 60-90 seconds after |
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Concentrate on tighter areas |
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starting exercise |
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Build up slowly |
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90 seconds per exercise |
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Hold each stretch 15-60 seconds |
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Time |
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15 - 45 minutes dependent upon your |
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25-40 minutes total |
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Session should last 10 minutes as a |
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specific goals |
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minimum, preferably more. |
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Walking, swimming, running, rowing, |
*Select
at least one exercise per major |
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Slow, steady stretches (static) |
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Type |
cycling, jogging, aerobics,
stairclimbing, |
muscle group |
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Avoid bouncing & jerking (ballistic) |
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dancing, etc. |
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Barbells, dumbells, machines, or other |
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types of resistive equipment are excellent |
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tools for developing strength |
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