Show Flexibility exercise is one of the four types of exercise along with strength, balance and endurance. Ideally, all four types of exercise would be included in a healthy workout routine and AHA provides easy-to-follow guidelines for endurance and strength-training in its Recommendations for Physical Activity in Adults. They don’t all need to be done every day, but variety helps keep the body fit and healthy, and makes exercise interesting. You can do a variety of exercises to keep your physical activity routine exciting. Many different types of exercises can improve strength, endurance, flexibility, and balance. For example, practicing yoga can improve your balance, strength, and flexibility. A lot of lower-body strength-training exercises also will improve your balance. Flexibility exercises stretch your muscles and can help your body stay flexible. These exercises may not improve your endurance or strength, but being flexible gives you more freedom of movement for other exercise as well as for your everyday activities. It may also help you avoid discomfort when confined in a space for a long period of time (like a long meeting or a plane flight). When should I stretch?The best time to do flexibility exercises is when your muscles are already warm so they can stretch farther without tightness or pain. If you’re doing only stretching exercises, warm up with a few minutes of easy walking first to warm up your muscles. If you’re doing endurance or strength exercises, stretch after, not before. How much do I need?It’s good to do each stretching exercise 3 to 5 times during each session. Always stretch slowly and smoothly into the desired position, as far as is comfortable for you without pain. Always stretch slowly and smoothly into the desired position, as far as is comfortable for you without pain. Do what is comfortable for you. If you’re not used to stretching, hold the stretch for about 10 seconds. The more often you stretch, the easier it will become. Eventually, you will be able to hold each stretch for 30 seconds comfortably. Tips for safe stretching:Examples of flexibility exercises:What if I’m recovering from a cardiac event or stroke?Some people are afraid to exercise after a heart attack. But regular physical activity can help reduce your chances of having another heart attack. The AHA published a statement in 2014 that doctors should prescribe exercise to stroke patients since there is strong evidence that physical activity and exercise after stroke can improve cardiovascular fitness, walking ability and upper arm strength. If you’ve had a heart attack or stroke, talk with your doctor before starting any exercise to be sure you’re following a safe, effective physical activity program.
The FIIT principle is a straightforward guideline for revising and improving any workout plan. FIIT stands for frequency, intensity, time, and type of exercise. You need to think about these four elements to create workouts that fit your goals and fitness level.
For instance, working out 3 to 5 days a week with a mixture of low, medium, and high-intensity exercise for 30 to 60 minutes per session, and performing cardio and strength training. Working out these details and progressing them over time helps create an effective program. The first thing to set up with your workout plan is frequency—how often you will exercise. Frequency often depends on various factors, including the type of workout you're doing, how hard you're working, your fitness level, and your exercise goals. In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start when figuring out how often to work out for both cardio and strength training. Cardio workouts are usually scheduled more often. Depending on your goal, guidelines recommend moderate cardio exercise five or more days a week or intense cardio three days a week to improve your health. If you want to lose weight, you may want to work up to more frequent workouts, up to six or more days a week. Just remember that more is not always better, and recovery time is essential. The recommended frequency for strength training is two to three non-consecutive days a week. You should have at least one to two days between sessions. Your frequency, however, will often depend on the type of training sessions you perform as well as your goals. You want to work each muscle group at least two times a week if your goal is to build bigger muscles, for example. If you do a split routine, like upper body one day and lower body the next, your workouts can be more frequent than total body workouts. Intensity has to do with how hard you work during exercise. How you increase or decrease intensity depends on the type of workout you're doing. For cardio, you will usually monitor workout intensity by heart rate, perceived exertion, the talk test, a heart rate monitor, or a combination of those measures. The general recommendation is to work at a moderate intensity for steady-state workouts. Interval training is done at a higher intensity for a shorter period. It's a good idea to have a mixture of low, medium, and high-intensity cardio exercises, so you stimulate different energy systems and avoid overtraining. Monitoring the intensity of strength training involves a different set of parameters. Your intensity comprises the amount of weight you lift, and the number of reps and sets you do. The intensity can change based on your goals.
The next element of your workout plan is how long you exercise during each session. There isn't one set rule for how long you should exercise, and it will typically depend on your fitness level and the type of workout you're doing. The exercise guidelines suggest 30 to 60 minutes of cardio, but the duration of your workout will depend on your fitness level and what type of exercise you're doing. If you're a beginner, you might start with a 15- to 20-minute workout. If you have some experience and are doing steady-state cardio, such as going for a run or using a cardio machine, you might exercise for 30 to 60 minutes. If you're doing interval training and working at very high intensity, your workout will be shorter, around 10 to 15 minutes for all-out effort-based interval training. Having a variety of workouts of different intensities and durations will give you a solid, balanced cardio program. How long you lift weights will also depend on the type of workout you're doing and your schedule. For example, a total body workout could take over an hour, whereas a split routine could take less time because you're working fewer muscle groups in one session. The type of exercise you do is the last part of the FIIT principle. It is easy to manipulate to avoid overuse injuries or weight loss plateaus. Cardio is easy to change since any activity that gets your heart rate up counts. Running, walking, cycling, dancing, swimming, and the elliptical trainer are some of the wide variety of activities you can choose. Having more than one go-to cardio activity is the best way to reduce boredom and increase variability. Strength training workouts can also offer variety. They include any exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training. You can easily change the strength workouts you do, from total body training to adding things like supersets or pyramid training, to liven things up. Incorporating new exercises for each body part is another way to vary the type of workouts you do. You may wish to spend a few weeks working on functional strength-based movements, then move to hypertrophy or strength-based programming. Each of these modalities includes various alternative types of strength-based exercises to try. The FIIT principle outlines how to manipulate your program to get in shape and get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse injuries, and weight loss plateaus. For example, walking three times a week for 30 minutes at a moderate pace might be a great place for a beginner to start out with a workout program. After a few weeks, however, your body adapts to these workouts. As a result:
It's at this point you want to manipulate one or more of the FIIT principles. For example, you might:
Even just changing one of these elements can make a big difference in your workout and in how your body responds to exercise. It's important to change things up on a regular basis to keep your body healthy and your mind engaged.
The FIIT principle is a well-established way of modifying and adapting exercise programming to fit your unique goals, lifestyle, preferences, and progress. You can change and adapt each of the factors to suit these needs. Incorporating changes to frequency, intensity, time, and type of exercise helps to stave off boredom while also providing a framework for continued progress. Frequently Asked Questions
|