Your FITTE Factor

Your FITTE Factor… five things to keep in mind regarding your cardio routine:

Follow “to get fit” if you are on your way to building exercise habits and follow “to blast off” if you have been at it for a while and are in good to excellent shape!

Frequency

-To get fit: you need to get moving every day. Good news is that it can be done in small periods of time. A walk around the block, using the stairs or walking the dog can count.

-To blast off: Exercise on a prescribed routine 3-5 days per week. Be committed.

Intensity

-To get fit: stick to moderate intensities, don’t overdo it… just build habits.

-To blast off: if you’re already in good shape then its ok to turn up the volume; just don’t blow out the speakers! You should vary your intensity level from high to low so as to always keep your body guessing and adapting accordingly.

Time

-To get fit: 30 minutes per day, five days a week. The key is to break it up into small manageable pieces. (Six – five minute bouts, three – ten minute bouts, or two – fifteen minute bouts recommended)

-To blast off: 20-60 minutes per session. Think you need more time? Instead of dragging your routine out; try doing more with less. Increase what you do and decrease the amount of time it takes to do it.

Type

-To get fit: Everything counts; park far away in a parking lot, take the stairs, mow the lawn with a push mower, rakes the leaves by hand, Garden, go dancing and have fun!

-To blast off: Use the stairmaster, treadmill, try weight training circuits, take advantage of aerobic classes, and push yourself strategically.

Enjoyment
You have got to LOVE it. Your program must be enjoyable. If you love to hike, make the time. If you love to sail, do it! What do you enjoy that is active? How can you take advantage of opportunities to make what you DO enjoy more of an activity? What new activity can you learn to have fun, be active and become more fit in the process?