FIT(M)

It’s definitely not “ecstasy” though its euphoric effects are so much better and safer. Neither is it “exhibitionism” but this “e” might induce you into doing just that. Everyone has it on his or her lips. Billboards of lean sexy bodies proclaim in out loud. Your doctor has probably prescribed it to you one time or another. It’s neither a pill nor a drug. From the outdoors to hole-in-the-wall spots to mega clubs, it is widely sold but not widely taken. It’s the only “e” that matters — exercise!

But of course, you’ve heard it before and you’re probably into it. But what really goes on in exercise? How should you exercise? Whether you’re a newbie who wants to get into an exercise program or a seasoned veteran wanting to change your programming, deciphering the exercise code is the key to truly understanding the workout.

Whether it be cardio, strength, flexibility, or a combination, the four (4) key factors in exercise are Frequency (F), Intensity (I), Time (T) and Mode (M) or simply known as FIT(M).

Frequency. The number of times you actually workout and not the number of times you visit the gym to shower and meet up with your buddies for a night-out. Cardio, for example, is advisable for three to five times per week. Rather than sticking with the treadmills, using a variety of equipment not only keeps you form getting bored but also prevents overuse injuries as well as challenging the body to expend more energy. Lest you think that “more is better”, the body needs its rest too or it runs the risk of overtraining or injury.

Intensity. How hard is your workout? Contrary to popular belief, shouting and screaming while lifting weights or dropping dumbbells on the floor is not a proper measure of exercise intensity. In strength training, the most basic rule, “if you can’t lift it with proper form, then it’s too heavy,” is the most ignored. On the other hand, if you can do 20 bicep curls with nary a muscle twitch, you’re probably lifting too light. Unless you’re into power lifting, a safe repetition range is 12-20. With cardio, a simple way of measuring intensity is to listen to your breathing. You may be at the treadmill from sun up to sun down but if you do cardio like you do your holding-hands-while-walking dates, slow and easy, you’re exercising well, too slow and easy. You should be breathing heavier than usual. Stay at moderate intensity.

Time. Length does matter. Ever times your workouts? Thirty minutes of cardio at moderate intensity is enough to give you health benefits. Loosen up tight muscles and joints with static stretches held for at least 20 seconds. Just like frequency, longer is not necessarily better. Advanced high-intensity cardio workouts, for example, can just take a mere 20 minutes.

Mode. Take your pick. From treadmills, elliptical cross-trainers, stationary bikes, rowers, stair-climbers, to the UP oval, each is guaranteed to make your heart beat faster. Free weights, machines, or body weight? Combine. A good workout doesn’t stick to a single mode of exercise but does combinations to increasingly challenge the body to work more. Just as you get used to the same thing your man tells you over and over again, so does the body gets used to the same old exercises you’ve been doing; eventually leading to stagnation. Do the exercises you’ve avoided like the plague such as push-ups and dips. Be a good girl and relinquish your favorite treadmill and go for the rowing machine instead.

Use FIT(M) to plan your single workout sessions and your entire program. As you better understand how your body responds, you’ll be able to put everything together and manipulate the factors as they relate to one another. For example, in increasing the intensity of your treadmill run, you increase your speed but cut back on time. You can also cross-train on a variety of cardio machines. Make the exercise code work for you and add another “e” to your workout — enjoyment!