![]() ![]() Individuals starting at the lower end of the training band need to sustain exercise longer (30-60 minutes) to achieve training effects. The duration of training is dependent on intensity. The activity can be divided into a minimum of lO-minute bouts throughout the day. eg Borg Rating of Perceived Exertion (RPE) Scales, Talk Test.Ī total of 20-60 minutes of continuous or intermittent aerobic activity a day should be performed. Measures of perceived effort and affective valence (i.e.the pleasantness of exercise) can be used to modulate or refine the prescribed exercise intensity. The short video below shows hart rate calculation Intensity can be monitored by heart rate in most patients, although some patients may have pathology or be on drug treatment that affects their HR response to exercise (in which case HR cannot be used to monitor exercise intensity). A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath. A good rule of thumb is that a person doing moderate-intensity aerobic activity can talk, but not sing. For example, walking slowly is a low intensity activity, walking briskly or shooting around a basketball is a moderate intensity activity and running (>5mph) is a vigorous intensity activity. Intensity can vary between light, moderate and vigorous intensity activities. ![]() Moderate-intensity aerobic exercise done at least 5 d ∙ wk or vigorous-intensity aerobic exercise done at least 3 d ∙ wk or a weekly combination of 3–5 d ∙ wk of moderate and vigorous-intensity exercise is recommended for most adults to achieve and maintain health/fitness benefits. Training twice a week does not produce increases in VO2max however, it may produce some functional changes and it is probably better than no exercise at all. Little additional benefit is seen with more than five training sessions a week, and the risk of injury is increased. Training three times a week produces significant training effects however, training 5 days a week at a lower-intensity exercise may be more manageable for some people. FITT įrequency (how often): Exercise should be carried out 3-5 days a week. The principle of FITT training can be viewed as a framework for training recipes. It can also be used by therapists, in the patient population, for individuals recovering from a condition. It can be used by anyone, beginner or experienced, for any type of activity. You can easily remember the basic principles of exercise using the so-called FITT factors. It can be prescribed to people to improve health, similar to pharmacologic intervention. ![]() The FITT principle is an acronym that represents, Frequency, Intensity, Time, and Type. ![]()
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