Basic Guidelines for Fitness and Exercise

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It seems that everyone is trying to become more fit these days as we fight the incidence of obesity, diabetes, heart disease, cancer and many other ailments. A basic understanding of a few principles of exercise and fitness can go a long way. Here is some baseline information that is clear and concise that can change how you eat, exercise and live for the better without all of the intimidating exercise jargon.

Two terms to be familiar with are Active and Fit. Being Acitve means including 30 minutes of accumulated exercise into your day, which can be done all at one time, or broken up throughout the day.This is a minimum requirment to remain free of chronic disease.

Being Fit goes beyond health and requires a comprehensive exercise program including: Cardiovascular endurance, muscular strength and endurance, flexibility and

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For information on body composition (for fitness)

The American College of Sports Medicine (ACSM) recommends using the FITT principle to design your exercise program. This is an easy concept that stands for:

Frequency: Days per week
Intensity: Difficulty of exercise
Time: Duration of exercise
Type: Mode of activity such as those that work large muscle groups, dynamic activity (cardiovascular activity). Rate Of Perceived Exertion Info (RPE)

Exercise Guidelines

Frequency:
You should perform your cardiovascular and stretching activities on most days of the week, or 3-6 days per week. Resistance training (weight lifting, resistance bands, etc.) should be done only 2-3 days per week because your body needs time to recover in between workouts.

Intensity:
The intensity of a cardiovascular workout should be at a level of 12-16 RPE (see RPE scale and definition below) or just to the point where it becomes difficult to carry on a coversation while exercising due to increased resipiration.

Weight resistance training should be performed at a level of 10-20 REP, or just until the muscles feel too fatigued to continue, and without pain.
Flexibility exercises should be performed just to the point of mild discomfort, but with no pain.


Time:
Cariovascular exercise should be done for 20-60 minutes per day, but can be broken up throughout the day if necessary.

Resistance training should include 1 set of 3-20 repetitions, depending on your capabilities and strength.

Flexibility exercises should be held for 15-30 seconds for 2-4 repetitions.


Type:
Cardiovascular exercises should include all major muscle groups (which includes the lower extremities).

Resistance training should include 8-10 different exercises that include all major muscle groups.

Flexibility exercises should include a static stretch of all major muscle groups.

Rate of Perceived Exertion (RPE) Information

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