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Create your own exercise regime to attain your goal, writes Mohamad Izham Mohlis
BEFORE you start training, you need a guideline in creating your own programme according to your needs and goals. A programme is highly personal because it’s impossible to work out with your friend if your friend’s aim is to build muscles and yours is to lose weight.
Quite simply, the easiest way to create your programme is by following the FITTT steps which simply refers to frequency, intensity, time, type and trainer.
This means how the number of times you train in a week. Normally, a person will use his or her fitness status to gauge the exercise frequency per week.
For example, someone with low fitness level should exercise three times weekly, average fitness level three to four times and high fitness level five to six times.
Use the percentage of heart rate reserve to measure your intensity. Low is 50-60 per cent (from maximum heart rate), average is 60-75 per cent and high is 75-85 per cent. Maximum heart rate is dependant on age, so it’s best to know yours.
Intensity simply means how hard the exercise is. To measure this you need a tool or equipment like a heart rate watch. Otherwise you can measure manually.
How much time can you spare per session for exercise?
Low is 20-30 minutes, average is 30-45 minutes and high is 45-60 minutes. Ideally, if you can spare the time, 45-60 minutes is good. But always remember a short time is better than none.
Fix your type of training programme. It can be a weight loss programme, conditioning, toning-up muscles or building muscles. Training is different for different types of programmes.
Get a good trainer to help you with the initial stages of training and to help you create a good, effective programme. With a trainer, you will also learn proper techniques which will give you better results and because a trainer is experienced, your safety during training is also looked after.