Get FITT
Follow the F.I.T.T. Principle: Frequency, Intensity, Time and Type
Frequency: Goal = 4-6 days each week
Intensity: follow your target heart rate (THR) range (60%-75% of age predicted max heart rate), RPE (rating of perceived exertion), or Met level
THR range can be found using the following equation
220-Age= Predicted max heart rate
Predicted max heart rate x .60= low end of target
heart rate range
Predicted max heart rate x .75= high end of target
heart rate range
Example for individual 60 years of age
220-60=160
160 x .60=96
160 x .75=120
THR= 96-120 Beats Per Minute (BPM)
RPE Scale (6-20):
6 Rest
7 Very, very light
8
9 Very light
10
11 Fairly light
12
13 Somewhat Hard
14
15 Hard
16
17 Very hard
18
19 Very, Very hard
20 Maximum Effort
During exercise continuously monitor how you feel and try to maintain an RPE of 11-14.
Metabolic equivalent (Met Level): The amount of oxygen that
is utilized by the body during exercise.
3-6 Mets is considered moderate exercise
>6 Mets is considered vigorous exercise
The intensity of exercise will vary based on, age, fitness level, and current medical condition.
You will only be able to determine your Met level when using aerobic equipment (treadmill, bike, etc.). Therefore, when exercising outdoors focus on RPE or THR range to determine proper intensity.
Time: Goal = 40-60 minutes each session
Type: Modalities of exercise (ex: treadmill, bike, swimming, elliptical, aerobic dance, circuit training, etc.) can vary and you should find the mode that you enjoy. Also consider switching modes in order to prevent burn-out and facilitate continued weight loss/management.
|
|
 |
