These questions dog all of us when we have to start an exercise routine.
1. How much should I exercise?
2. How strenuous should my routine be?
3. For how long should I exercise?
You need to be aware of your exercise routine, especially if you are a beginner. If you are a regular exerciser then you should be aware as to how much more you can push your body. To help you gain more from your exercise routine the F.I.T. principle will outline a few facts.
The F.I.T. principle means:
Frequency - as to how often in a week to train
Intensity - as to how hard to train
Time - as to how much (duration)
Beginners should exercise for no more than three times a week.
As you advance in your program you can gradually add a day a week to be able to do a five days a week of moderate to high intensity in your exercise routine. To be able to follow at least twenty to twenty-five minutes of continuous moderate exercise is good enough for beginners, but as you progress you need to add intensity to the program in the same time limit, else moderate intensity with a longer time limit (about thirty to thirty-five minutes.)
It is also recommended by the ACSM (American College Of Sports Medicine) to follow a versatile training program (versa training) to avoid the risk of injury.
Technique is important:
Technique basically means understanding what you are doing. For instance, in strength training (using weights) working the correct muscle groups is not as simple as the movement may seem. For all you know, you could be simply applying the principle of momentum, where the movement may be more from the joints than the muscle. Speed, too, does not necessarily work the muscle either so; you may also be prone to the risk of injury.
Applying the correct technique in any exercise program is the key to manifold benefits, which unfortunately most of us do not care about because we may be just too busy trying to lose weight, ironically missing out on doing it faster and in a correct manner, thanks to our obsession with losing weight.
In another instance where while doing an aerobics class, not understanding and applying the correct principle you could hurt yourself leading to an aversion towards the program or exercising on the whole. So take time out and put your mind into it, get practical and follow a fitness regime (and eating pattern) with the correct technique.
Keeping these basic guidelines in mind you can benefit more from your routine.
How often, how hard and how much to train?
Answering these questions will form a relationship with exercising for a lifetime. Consistency is important. Yoyo-ing, which means being erratic with your schedules, will help you for a short duration. Just as human body needs to inhale and exhale consistently for our body's clock to tick, so also with exercising and food. Whenever a new physical activity is added to your daily routine it has it's own demands. You will need to look into your nutritional intake to help the program's success shaping your body with adequate supply.
So buckle up, wear those keds, get going and ENJOY a good body and a healthy life!