Some people who go to a fitness centre regularly do not see the progress that they would like to see.  stair climb jeffWhether you want to improve your cardiovascular system, bone density, strength or flexibility you need to work at the appropriate intensity to achieve your goals.

Progressive overload is the key. This means we need to progressively increase the intensity of an exercise as we adapt to the previous increase in intensity. Our bodies are very good at adapting to the stress brought about by physical activity so in order to get consistent improvement we need to follow the progressive overload principle.

Below is a chart that outlines some basic principles to assist you in increasing the intensity of your physical activity.

FITT PRINCIPLES REVIEW

Cardiovascular

F – Frequency (4-7 days/week)

I – Intensity (70-85% of Max HR);
Maximal heart rate = 220- age

T – Time (10-60 minutes); depending on fitness level, intensity and type of activity

T – Type – continuous, large muscle groups

StrengthAnna-Bench-1

F – Frequency (2-4 days/week)

I – Intensity (2-3 sets of 8-15 repetitions to failure); depending on outcome goals

T – Time (30- 60 minutes); depending on fitness level, intensity and type of workout

T – Type (free weights, machines, tubing, body weight etc.)

Flexibility

F – Frequency (4-7 days/weSusie-Stretch-2ek)

I –  Intensity (stretch to mild tension, not pain)

T – Time (hold 20-30 seconds); complete 2-3 times per side

T – Type (static stretching, ballistic, active, passive)