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httpwww.nchpad.orgemailnchpad.orgToll-Free1-800-900-80864000RidgewayDriveBirminghamAL352097BEFITTWhendesigninganexerciseprogramitisimportanttoalwaysapplytheFITTprinciple.Frequency-howoftenvarioustypesofexerciseshouldbeper-formed.Aerobicexercisesshouldbedonemostdaysoftheweekwhilestrengthtrainingexercisesshouldbedonetwotothreetimesperweek.Intensity-howhardanactivityorexerciseis.Thiscouldrelatetothespeedorinclineinvolvedinaerobicexercisesortheamountofweightusedinstrengthtraining.Intensitycanvaryfromverylighttoveryhard.Thenextsectionwillteachyouhowtomonitoryourexerciseintensity.Time-appropriateexercisedu-ration.Foraerobicexercisesthisismeasuredbytimewhileforstrengthtrainingitismeasuredwithsetsandreps.Anaerobicexercisecouldbeginwithaminimumgoalof20minutesthroughoutthedayandalonger-termgoalofincreas-ingdurationto60minutesperday.Thiscanbedoneinmultiple10-minutesessionsorinonelon-gersession.Forstrengthtrainingyoucanstartwithaslileasonesetof10repsandworkuptothreesetsof15.Type-ormodereferstothevarietyorkindofexercisesyouwillperform.Structuredexamplesincludewalkingwheelingrunningcyclingswimmingandresistancetraining.Unstructuredexamplesincludegardeninghouseholdcleaningandwalkingorpushingtowork.Whenplanninganexercisepro-gramandestablishinggoalsconsiderandincorporateeachofthesecomponents.BEFITTF2-3timesweekIModeratetovigorousT30mnaday150mnweekTAnyvariation