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18 September 2012| last updated at 08:39PM

FYI: Structured system



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THE Frequency, Intensity, Time and Type (FITT) rule as recommended by the American College Sports Medicine.

FREQUENCY
This means the frequency of exercise based on the type of exercise. To have full benefit, you need to exercise three to five days a week, but preferably daily.

INTENSITY
This is to ensure you reach your target heart rate based on your age. If you can’t run or jog, climb the stairs until you are out of breath and feel your heart rate increasing. You have to make sure you reach between 60 and 80 per cent of your target heart rate.

You can also measure it through the talk test. If you can hardly talk after climbing the stairs, then you have reached the optimum level. You need to start at minimum level and then gradually increase the intensity. The recommendation is to engage in moderate-intensity physical activity.

TYPE
The types of exercise that you do also have an impact on your health. They must include stretching, muscle strengthening and cardiovascular exercises to reach optimum level.

TIME
The time to spend on exercise is between 30 and 60 minutes per day which can be broken into 10-minute short bouts. To achieve the benefits you need to exercise for 150 minutes per week.

 

 

 

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