Apart from the general benefits to be achieved, it is wise to also establish specific objectives, to determine which particular physical parameters are to be improved. If
body weight (fat) and cardiovascular systems are important considerations than aerobic activity will be especially important. If muscle and joint stiffness are a problem than flexibility training should play a large part, if muscle strength and tone are low then some strengthening work should be included. In other words, a program should be designed to meet these established objectives. This will involve decisions about the type, duration and frequency as well as a means to evaluate your improvement.
There is a minimum amount of exercise that is required to produce significant
improvements in any physical fitness parameter.
ie: 12 – 20 minutes of effort at a heart rate of 70 – 85% of maximum heart rate, 4-5
days per week.
eg: For a fifty year old
Maximum Heart Rate
220 – 50 (age) = 170bpm
120 – 145 bpm ie: 70% – 85 % of 170 bpm
The F.I.T.T. Principle
F : Frequency
Regularity by minimum of 4 work outs per week.
I : Intensity
After medical checkup and when confident
Pulse in excess of 120 beats per minute.
T : Type
Aerobic Activity, Stretching Exercises & Weight Training Resistance Exercises.
T : Time
Aerobics … 20 minutes is a good work out time.
Exercise Program … 10 – 20 minutes should be enough.
This equates to the following:
- 2% of your day
- 3% of your waking hours
- 6% of your working day