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The FITT routine
For an effective exercise program, use the FITT routine.
Estimate your maximum heart rate (MHR). Your maximum heart rate is approximately 220 minus your age.
Work out your target heart rate. Your target heart rate is 50 – 75% of your maximum heart rate
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:
Exercise at least 3 – 5 times each week. Space it out evenly.
Exercise until you perspire and breathe deeply until you reach 60 – 90% of your maximum heart rate.
Include a combination of calisthenic and aerobic exercises.
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
- 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.