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Archive for the ‘Personal Training Q + A’ Category

How often should I work on my Cardiovascular Fitness?

Tuesday, January 25th, 2011

Hi All,

I often get asked about what is the minimum amount of exercise that a person needs to do, well I am going to use the FITT principles we covered last week and look at what you need to do in terms of improving your cardiovascular health (note I say health, not weight loss, this needs a different type of exercise).

So what is the minimum amount of exercise you need to do to keep fit and healthy?

Frequency – 3 to 5 times per week (3 times for those exercising at a higher intensity)

Intensity – moderate intensity, this is where you will start to breathe a little deeper and start to notice your heart beating.  You should NOT however be in any kind of pain, gasping for air or sweating profusely.

Time – We should look at doing a minimum duration of 30 minutes throughout the day, this can be made up in blocks of time (minimum of 10 minutes).

Type – anything that is rhythmical and uses the larger muscle groups, e.g. walking, cycling

If you missed out on what the FITT Principle is look at our earlier post on it.

So what will I get out of this?

You will get increased protection from a number of diseases, these include:-

  • Cardiovascular Disease
  • Type II Diabetes (or Adult onset)
  • Cancers

It is so easy to get in this base level of fitness, so why don’t you start looking at ways you can get this into your daily life?  It is like money in the bank, always a good thing!

Remember don’t get caught in the trap of thinking that if you don’t get in this minimum amount of exercise their is no point in doing any, in an ideal world you would be doing a minimum of the above.  But it is ALWAYS better to do something rather than nothing.

TOM

What is the FITT principle?

Tuesday, January 18th, 2011

Hi All,

I have been working with a number of new personal trainers in Manchester recently, I have been helping them to improve their base level skills and this we know will help them get much better results for their clients.

We have been working through a number of theories and principles over the past few days and I though some of these are so easy, they really can be applied by anyone to their choices of physical activity.  One of these principles is called FITT.

So What is the FITT Principle?

The FITT Principle is basically four variables that need to be controlled in order to dictate the intensity of your physical activity.

The four variables are:-

  • Frequency
  • Intensity
  • Time
  • Type

So what do these mean?

Frequency – How often are we choosing to perform a given activity? e.g. Once a day/week, every other day…

Intensity – How hard will we be working? e.g. light, moderate, vigorous, maybe going off a target Heart Rate

Time – How long will we do the activity for? e.g. 5 minutes, 30 reps…

Type – What type of activity will we use to be most effective at achieving our goal? e.g. walking, resistance machines…

Look out for our posts over the next few days applying this principle to the different types of exercise you need in your life! Then you can look at applying this to the activities you engage in!

TOM

What is the difference between Physical Activity and Exercise?

Tuesday, January 11th, 2011

Hi All,

I oftern get asked the question ‘What is the difference between Physical Activity and Exercise?’

Well here is your answer:-

Physical Activity:- are tasks of daily living that can be used to work the cardiovascular system (Heart and Lungs), for example shopping, walking the dog, etc… these activities generally do not need any specialist equiptment, a special venue and is not structured.

Exercise – is any form of structured activity performed on a regular basis with a specific goal in mind.  So this would include things like fitness classes, playing sport, having a Personal Training Session etc…

TOM