Exercise & Its Benefits

The FITT Principle

F – Frequency

This is the exercise frequency needed to produce benefits from your training. In terms of cardiovascular training you need to train at least 3 x per wk, for strength benefits it is 2 x per wk as is core training.

I – Intensity

This is how hard you work during your training sessions. This intensity is specific to the individual and is measured by heart rate or RPE (Rate of Perceived Exertion). Generally if you are feeling warm and out of breath slightly during exercise, you are working hard enough.

T – Time

To gain the benefits from cardiovascular training, you need to put aside at least 20mins.

T – Type

This is the type of exercise you perform. Cardiovascular training can be made up of many exercises E.g. Jogging, walking, cycling, swimming e.t.c. This can take place in a gym environment, outdoors or from home. Walking the dog or walking down to the shop can be classed as a fitness session if it’s in the right intensity and time frame.
Health Benefits

Exercise can have a massive effect on a person’s health. Cardiovascular training will strengthen up the heart and enable it to work more efficiently. In turn this can reduce Blood Pressure and resting Heart Rate. By combining this with a healthier diet, weight loss can also be achieved reducing the chances of CHD (Coronary Heart Disease), diabetes, and other heart problems. In short, exercise can ultimately extend an individuals life!

The weight bearing nature of weight training can help strengthen up bones and therefore reduce the onset of osteoporosis. Combined with flexibility, it can help improve posture and also reduce the chance of injury.

Other Benefits Include:
  • Increased energy
  • Increased strength
  • Weight Loss/Fat Loss – Increased muscle mass increases the potential to burn calories and fat
  • Strong Bones – Reduces chance of osteoporosis
  • Stress reliever + Control of Depression – body releases endorphins and the actual exercise will help take your mind off your worries
  • Increase protection against heart disease (Cardiovascular/pulmonary protection)
Lifestyle Benefits

Cardio and strength training will help improve an individual’s quality of life and make everyday tasks easier. This can range from walking the dog, running for a bus or climbing the stairs at work. Every one of these activities will become easier as you become fitter! Furniture will feel lighter along with those kids and that heavy shopping.


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