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Posts Tagged ‘FITT Principle’

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