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P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E
The F.I.T. Concept Defined
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
The workout portion of your exercise program consists of three
major variables: Frequency, Intensity, and Time.
Frequency: How Often You Exercise
You should exercise three to five times a week to improve your
cardiovascular and muscle fitness. Improvements are significantly
smaller with less frequent exercise.
Intensity: How Hard You Exercise
Intensity of exercise is reflected in your heart rate. Exercise must be
sufficiently rigorous to strengthen your heart muscle and condition
your cardiovascular system. Only your doctor can prescribe the
target training heart range appropriate for your particular needs
and physical condition.
Start with exercise that stimulates you to breathe more deeply.
Alternate days of moderate and easy exercise to help your body
adapt to new levels of exertion without unnecessary strain.
If you are just beginning an exercise program, you may be most
comfortable walking at a speed of 1-2 mph. As you use your
treadmill regularly, higher speeds may be more comfortable and
more effective.
Inability to maintain a smooth, rhythmic motion suggests that your
speed and/or elevation may be too great.
If you feel out of breath before you have exercised 12 minutes, you
are probably exercising too hard.
What is
the F.I.T.
Concept?
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