INTENSITY: There is a minimum intensity in which going below it will have no impact. That intensity is about 40% of your Greatest extent Heart Rate or something around a score of 10 on the Charge Of Perceived Exertion. The Rate of Perceived Physical effort (RPE) is a level from 6-20 (I no longer know why it begins at 6 OK... it just does! ) In the event you gauge your intensity applying this scale then an average intensity is 12-13. Strenuous activity will be 14-16 using the scale. And working at a credit score of 10... well which like approaching the family fridge for a soda or something so that's no good!
TIME (DURATION): To get general fitness gains or those not used to exercise then the minimum amount is 30-60 minutes a day for an overall total of 150 minutes every week of moderate exercise. That can be done it!! This should progress though to 50-60 minutes every day of modest activity for a total of 250 minutes a week. If you are exercising at a strong intensity then 150 minutes a week is your goal. Luckily, you can gain health improvements by breaking this time up through the day... say 20 minutes in the early morning and 20 minutes a night... told ya you may do it!
TYPE: This kind of can be any kind of activity that gives you a sustained increase in cardiovascular system rate employing your big muscle groups. Walking/jogging on the home treadmill, stationary bike or even playing a sport or swimming. The key is to select something you like... which leads us to the E in FITTE... Enjoyment!
ENJOYMENT: You will need to choose activities you like to do or else; or else you won't do them anymore. Don't like it? Then don't use it! Whatever activity you choose must be enjoyable and create a positive experience for you. Don't do what everyone else is doing because... pick something YOU like.
Whatever activity you choose, you should continue to progress in order to avoid base. Before increasing intensity you should first try to increase frequency and timeframe.
Have a great time!!
As a NSCA Certified Fitness trainer and Junior Exercise Specialist, I focus in helping people lose weight, increase lean muscle mass and reach their general fitness goals. With years of experience, I have helped people of all age groups become more active and enhance their self-esteem in the process.
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