Exercise to be F.I.T. in Kansas City

The alarm goes off at 5:00 AM, and the feet hit the pavement by 5:10. If it’s not now, the day will sweep us away.  Or maybe exercise is how we unwind after work; call it our own happy hour. We work hard on making fitness a part of our weekly routine, if not a daily commitment.  However, are we sure we are doing the right amount of the right stuff? Well, just remember the acronym F.I.T.

F stands for frequency. Are you exercising long enough for your goals?

Regardless of our specific goals, all adults should aim to complete a couple days of strength training in addition to cardiovascular exercise. Those of us working on maintaining our body weight should be completing cardio exercises three times a week for 30 minutes. Others focusing on weight loss require a higher frequency, aiming for most days of the week.

I stands for intensity. Are you exercising hard enough for your goals?

Some of us may be working on our anaerobic energy systems and endurance capabilities, therefore striving to work at very high intensities. However, if your goal is weight loss, the intensity should be a 5-7 on a scale of 1-10 (with 10 being the most difficult). Body fat is broken down as the fuel source during continuous aerobic activity. 

T stands for time/duration. Are you exercising long enough for your goals?

The heart is a muscle and needs to be utilized to stay strong.  Everyone should be moving their body and finding ways to work cardio exercise into their daily routine. The time does add up in the end!

The above considerations can be used to improve our weekly performance.  Some weeks don’t allow for frequent days of exercise. In this case, aim to work at a higher intensity and for a longer time.  Find ways to create physical movement within your day. In the end, we have a healthier heart allowing us to enjoy life and share it with others.  

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