How I Can Stay F.I.T
Learn how to plan out your exercise routine with different types of exercises
(adapted from the HealthCorps curriculum)
Types of Exercises
Your body is built to move, so it is important for your overall mental and physical health to establish an exercise routine with different types of exercises. There are three types of exercises:
- Aerobic: Promotes heart and lung health. Examples include swimming, cycling, hiking, sports (basketball, soccer, etc.), martial arts, and rollerblading.
- Muscle and Bone Strengthening: Promotes muscle and bone strengthening and growth. Examples include weight-lifting, push-ups, sit-ups, planks, lunges, squats, and jumping jacks.
- Flexibility: Improves the ability of a joint to move through its full range of motion. Examples include Tai Chi, yoga, stretching, dancing, and gymnastics.
To work your whole body, you should try to include all three types of exercises in your routine. For children and teens, it is recommended that you get at least an hour of aerobic exercise a day. You should also try to make sure that you do some muscle or bone strengthening exercises at least 3 days of the week.
F.I.T. Your Exercises into Your Daily Routines
You do not need a gym membership or expensive equipment to exercise. In fact, you can exercise anytime and everywhere with everyday items if you’re creative! For example, you can turn your food cans or textbooks into “weights” for strengthening exercises.
When planning your exercises for the week, a handy acronym to consider is F.I.T.:
- Frequency: Number of times an exercise or activity is performed and expressed in sessions, episodes, or bouts per week. Try to exercise a bit every day – the more, the better!
- Intensity: How hard you exercise. The more intense, the less time needed to spend, the less intense, the more time needed. There are three levels of intensity (CDC, 2015). How do you know how intense an exercise is? Try the talk test. When doing moderate-intensity activities you can talk, but not sing. When doing vigorous-intensity activities, you shouldn’t be able to say more than a few words without pausing to catch your breath. Make sure you include some vigorous-intensity exercises in your routine!
- Time: The duration (how long) of doing an aerobic exercise or the repetition of doing muscle and/or bone strengthening exercises (for example, the number of times a person lifts a weight). Try to exercise at least 10 minutes at a time throughout the week!
Check out this site for more tips on how to stay active: Here