Amy asked a question about using different cardio machines and I thought of the acronym FITTE.

F stands for frequency, referring to the number of times each week you’re performing the exercise. Your goal should be to aim for at least 30 minutes of cardio exercise five days a week. 45 minutes is better. 60 is even better.

I is for intensity. Are you exercising at the right intensity to get the results you’re looking for? 65% to 75% of your max heart rate is going to give you a good aerobic benefit as you begin your exercise program. This level may seem too easy for some and you may be tempted to go harder in every workout. If that’s you, resist the urge to crank up every workout, but test that 80-85% range once or twice a week. As your stamina increases, we can start investigating interval training to get that heart pumping harder and develop greater performance benefits.

The first T is for time. Are you exercising long enough to get a benefit? 30 minutes is a good start. 60 minutes is even better.

The second T is for type. What type of exercise are you performing? What type of equipment are you using? The Lifestyles Fitness Center has lots of different cardio equipment for you to choose from. Experiment with different machines and find your favorites.

E is for enjoyment. Are you enjoying your workout? Here are a few ideas to make it even more enjoyable:

• Work out with a friend.
• Change to a different machine every few days to do something different. The same old slog on the road to nowhere on the treadmill can be brain numbing.
• Try the elliptical.
• Try out the climbing wall at the Annerino Center.
• Check out the Stair Master.
• When the weather gets warmer, go for a walk or an outdoor run. Ride your bike.

What other ideas can you add to this list? Let’s hear it!

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Posted in Cardio by John No Comments Yet