Starting a fitness regimen can be more motivating if you have a plan and a way to track your progress.
A simple method that you can use at any fitness level is the FITT principle. Applying the FITT Principle can not only help you to get started, but it can help you monitor your progress along the way! Here's how it works:
The FITT principle stands for: Frequency, Intensity, Time, and Type.
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Frequency is how often you will complete an activity. For example, how many times per day, days per week, or days per month.
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Intensity is how difficult will your workout be? Light, moderate, vigorous?
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Time is how long you will do the activity for? For example, if you're doing cardio, what's your goal? 15 minutes? 30 minutes? 60 minutes?
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Type is what type(s) or forms of activity will you do? For example strength training, yoga, pilates…
An example of how to create a plan could look like this:
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Frequency: 3 days per week
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Intensity: Moderate
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Time: 30 minutes per session.
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Type: Ride the stationary bike at home.
As you become accustomed to this plan and you have become consistent in executing the plan, you can switch things up by starting with one change of your FITT Plan such as:
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Increase the frequency by adding an additional day of the week.
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Change the intensity- apply more resistance or speed on the bike.
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Increase the amount of time (increase from 30 minutes to 35 minutes)
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Change the type of exercise- go from riding a bike to strength training.
Exercise experts recommend re-evaluating and adjusting your routine every 4 to 6 weeks. First, get started by finding an exercise routine. Look for one that you enjoy, that keeps you engaged, keeps you feeling good, and challenges you in a safe way. Remember to always check with your physician before starting any new exercise routine.