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    The Formula For Aerobic Fitness

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    Melanie Saldivar Capalungan
    The document summarizes the formula for aerobic fitness known as F.I.T.T., which stands for Frequency, Intensity, Time, and Type. It provides guidelines for each element of the F.I.T.T. formula, including recommendations to perform aerobic activity 3-5 times per week, at a moderate intensity of 50-70% of maximum heart rate, for 20-45 minutes per session, using large muscle group activities like walking, swimming, or cycling.

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    The Formula For Aerobic Fitness

    Uploaded by

    Melanie Saldivar Capalungan
    99 views1 page
    The document summarizes the formula for aerobic fitness known as F.I.T.T., which stands for Frequency, Intensity, Time, and Type. It provides guidelines for each element of the F.I.T.T. formula, including recommendations to perform aerobic activity 3-5 times per week, at a moderate intensity of 50-70% of maximum heart rate, for 20-45 minutes per session, using large muscle group activities like walking, swimming, or cycling.

    Original Description:

    Example of FITT plan

    Original Title

    FITT PLAN

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    The document summarizes the formula for aerobic fitness known as F.I.T.T., which stands for Frequency, Intensity, Time, and Type. It provides guidelines for each element of the F.I.T.T. formula, including recommendations to perform aerobic activity 3-5 times per week, at a moderate intensity of 50-70% of maximum heart rate, for 20-45 minutes per session, using large muscle group activities like walking, swimming, or cycling.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    99 views1 page

    The Formula For Aerobic Fitness

    Uploaded by

    Melanie Saldivar Capalungan
    The document summarizes the formula for aerobic fitness known as F.I.T.T., which stands for Frequency, Intensity, Time, and Type. It provides guidelines for each element of the F.I.T.T. formula, including recommendations to perform aerobic activity 3-5 times per week, at a moderate intensity of 50-70% of maximum heart rate, for 20-45 minutes per session, using large muscle group activities like walking, swimming, or cycling.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The Formula for Aerobic Fitness

    The formula for aerobic fitness is F.I.T.T.: Frequency, Intensity, Time, Type.

    Frequency Time
    For optimal results, perform your When weight loss is the primary The recommended duration of aerobic
    aerobic activity 3 to 5 times a week goal, 5 exercise sessions per week exercise is 20 to 45 minutes, with
    (preferably every other day). will get you the best results. If you additional time needed for warming
    The improvements in insulin sensitivity choose to exercise more, make up and cooling down.
    that occur because of exercise last, sure you rest at least one day Your entire workout should take about
    at most only 2 or 3 days, so try to each week to prevent any injuries one hour. Periods shorter than 20
    space out your workouts as evenly as from overuse! minutes maybe appropriate if you
    possibly throughout the week. have certain exercise limitations.

    Intensity Type
    You should work hard enough during How Hard Should You Work? Aerobic activities are recommended
    exercise to increase your fitness because the benefits include increased
    without pushing so hard that you Talk Test fitness of the heart, lungs, and blood
    expose yourself to unnecessary risks. Be able to "walk and talk"! vessels, improved glucose control,
    You should be able to easily talk and better weight management.
    The American Diabetes Association They help reduce your risk of
    recommends moderate activity; to a partner at all times!
    cardiovascular problems.
    aerobic activity at 50% to 70% VO2
    max (maximum volume of oxygen- 1 to 10 scale To qualify as aerobic exercise, an
    consumption). On a scale of 1 to 10, with one being activity must use the large muscles
    resting in bed and ten being as hard of the body in continuous, rhythmical,
    If you have complications of diabetes, as you can exercise, be sure to exercise sustained movement. Some examples
    your exercise intensity may have to at a level equal to a 5, 6, or 7! are walking, swimming, cycling,
    be closely controlled to prevent you aerobic dance, rowing and running.
    from running into problems. This may Monitoring Your Heart Rate
    be less than the recommended 50% Find your pulse on your wrist (on the Resistance Training.
    to 70% VO2 max. Ask your doctor inner edge of the wrist below the This is a group of activities used to
    what your intensity should be. base of the thumb) or neck (below develop muscular strength and
    Measuring Intensity. the ear along the jaw) and count for endurance. Some examples are
    How do you know when you are working 10 seconds and then multiply by 6 weight lifting, using special resistance
    at 50% to 70% of your VO2 max? to find the beats per minute. machines stretching elastic bands,
    The most common way is to monitor Pulse monitoring at the wrist is and calisthenics.
    your heart rate. recommended because you can Resistance training can make you
    As exercise becomes harder, your muscles inadvertently press too hard on the stronger and gives you more energy.
    need more oxygen and your heart neck and cause a slowing of the heart Resistance training if done properly can
    must beat faster to deliver it. The rate (with some people)! Monitor be useful in injury prevention, increased
    direct relationship between heart rate your heart rate before, after 3 to 5 muscle and decreased body fat. The
    and oxygen consumption allows you minutes of aerobic exercise, and upon risk of resistance training is somewhat
    to measure exercise intensity simply completion of an aerobic section. different than aerobic exercise, and
    by counting your pulse. Monitor Your Heart Rate: you need to check with your doctor
    People are often given target heart to make sure it is appropriate for you.
    before exercise
    rates for exercise based on general after 3 and 5 minutes
    formulas using age as a basis for Flexibility Exercises.
    of aerobic exercise This can give you increased freedom
    estimating maximal heart rate. A
    common formula uses 220-age. There and after completing of movement, decreased stress and
    your aerobic exercise. muscular tension, and reduced risk
    is a plus or minus factor of ten beats
    with this estimation. of injury. There are many stretches
    Maximum Lower to help you move freely without pain.
    If you take medications for your heart, Heart Rate x .50 = Limit
    blood pressure, or eyes that slow your
    heart rate, or if you have complications x .50 =
    of diabetes that affect your heart rate Your Maximum Your
    response to exercise, such as autonomic Heart Rate Lower Limit
    neuropathy, an exercise test is the only
    Your heart rate can be lower than this
    way to be sure that a target heart rate if it is what is comfortable for you.
    is appropriate for your individual needs. PILI Lifestyle Program
    Adapted from: Anybody's Guide to Total Fitness by: Len Kravitz

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