The FITT routine For an effective exercise program, use the FITT routine.
  • Frequency Exercise at least 3 – 5 times each week. Space it out evenly.
  • Intensity Exercise until you perspire and breathe deeply until you reach 60 – 90% of your maximum heart rate.
  • Type Include a combination of calisthenic and aerobic exercises.
  • Time Each FITT exercise session should have three parts: Warm up calisthenics: 3 – 5 minutes Aerobic exercise: 15 – 60 minutes Cool down calisthenics: 5 minutes. Access your exercise routine Use the Heart Rate Monitor
Step 1: Estimate your maximum heart rate (MHR). Your maximum heart rate is approximately 220 minus your age. Step 2: Work out your target heart rate. Your target heart rate is 50 – 75% of your maximum heart rate Step 3: Measure your pulse periodically. When you begin an exercise program, aim at achieving 50% of your MHR. Gradually build up to the higher limit over a few weeks. Use the heart rate to help you:
  • Measure your initial fitness
  • Monitor your progress as you start out on an exercise program
  • Pace yourself so that you do not tire yourself but receive the benefits of being physically active.