Lesson 2 Aerobic Activities Fitt Principle

LESSON 2
AEROBIC ACTIVITIES
AEROBIC EXERCISE
 Aerobic exercise can be defined as any form of exercise

or activity that uses the aerobic metabolism. which
means that oxygen is a vital factor in delivering energy
to sustain any activity. Aerobic exercise is used to
develop cardiovascular fitness one of the five and the
most important component of health-related fitness.
What happens when you engage in aerobic
exercise?
 Aerobic exercise makes your heart, lungs, and blood

vessels more efficient and capable of moving more
oxygen-carrying blood in every single pump throughout
the body thereby improving not only the cardiovascular
system but also muscle and bone fitness.
Why aerobic? What are examples of
Aerobic activities or exercises?
 Aerobic exercises are accessible, it is efficient in terms of cost and
space, offers convenience, and does not require expensive equipment.
With a little creativity and a right formula, you can put together a fitness
routine that includes a wide range of fun and effective aerobic exercises
to build muscle, burn calories, and feel better.
 Walking, jogging, dancing, stair climbing, riding your bicycle,
playing sports, swimming, rope jumping or even doing household chores
are some of the few moderate to vigorous aerobic activities that you can
enjoy…
 To develop your aerobic capacity, you need to have a purposive,
planned, and skillful execution of your activity or workout. Below are the
factors to guide you in designing your aerobic workout.
FITT PRINCIPLE
Frequency
 This refers to how often you exercise. The point is to meet your goals without
overtraining the body.
 When it comes to cardio: As a general rule of thumb, aim for a minimum of
three cardio sessions per week. If you’re looking to lose weight, you might
increase this number to five to six sessions.
 When it comes to strength training: It’s recommended to do some sort of
strength training three to four times per week. Strength training can involve
the use of weights (even bodyweight workouts), resistance, barbells, or
machines.
 Also includes rest days: Also account for rest days when putting together
your plan. It’s important to give your muscles a chance to recover.
Intensity
 This refers to how difficult an exercise is.

When it comes to strength training
 If you’re new to an exercise program, you don’t want to make the plan too
challenging. This could lead to injury or burnout.
 Start at a level that feels comfortable, and then gradually increase the difficulty
as your strength and endurance builds.
 With strength training, there are three primary methods you can use to measure
intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
When it comes to cardio
 To measure how hard you’re working during a cardiovascular exercise,

you can look to your heart rate, which is measured by beats per minute
(bpm).
 This starts with determining your target heart rate zone for your fitness
level and age. The heart rate zone you’re meant to target is based on a
percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR)
 To find your MHR, use this calculation: 220 minus your age = MHR.
 For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195
MHR).
2. Find your target heart rate zone
 According to Harvard Health, aerobic exercise is when your heart
rate reaches between 70 and 85 percent of your MHR. You’re
also getting a workout when your heart rate reaches 50 to 70
percent of your MHR.
 To find your target heart rate zone, use this calculation: MHR
multiplied by percentage rate in decimals.
 So, this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165
 According to the American Heart Association, the target heart
rate zone for a 25-year-old is approximately 97 to 165 beats per
minute.
Time
 This refers to the duration of each exercise.

 Experts recommendTrusted Source at least 150 minutes of moderate-intensity
exercise or at least 75 minutes of high-intensity exercise a week.
 This can look like 30 minutes of moderate exercise or 15 minutes of intense
exercise a day.
 A cardio workout is recommended to last a minimum of 30 minutes. This can be
longer, depending on the exercise. A long bike ride, for example, could take up to 2
hours.
 Resistance workouts usually last between 45 and 60 minutes.
 Don’t add time to your workouts until you’re ready to do so. Once your endurance
builds, you can gradually increase the time spent exercising.
Type
 This refers to what kind of exercise you’ll be doing under the umbrella of
cardio or strength training.
 Cardio is any type of exercise that improves your cardiovascular system. This
includes:
• running
• swimming
• walking
• dancing
• aerobics routines
• cycling
 Strength training is any type of exercise that tones and
strengthens the muscles. It usually results in
muscular hypertrophy.
This includes:
• the use of weights, like bicep curls and bench presses
• bodyweight exercises, such as:
• squats
• pushups
• pullups
• situps
Examples of FITT
 Incorporating the FITT principle into your life can be simple. Here’s how you can
use it with cardio and strength training.
 FITT example for weight loss
 If your goal is to lose weight, your fit plan might look like this:
• Frequency: Get your heart rate up during 3 to 6 days of the week.
• Intensity: This will depend on your current fitness level. For a high-intensity
workout, aim to reach 70 to 80 percent of your maximum heart rate.
• Time: Aim for around 20 to 30 minutes per workout. You can increase the workout
length as your endurance builds.
• Type: Any type of cardiovascular training, such as dancing, walking, running,
rowing, jogging, hiking, cycling, swimming, etc.
 FITT example for cardiovascular exercise
• Frequency: 4 days a week
• Intensity: moderate, 60 to 70 percent heart rate
• Time: 30 minutes
• Type: jog
 FITT example to increase strength
• Frequency: 4 days a week
• Intensity: intermediate, 3 sets of 10 to 12 reps
• Type: could be various leg exercises, such as deadlifts, hamstring curls, squats,
standing calf raises, leg extensions, and leg press or alternatives
• Time: 45 to 60 minutes

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LESSON 2

 Aerobic exercise can be defined as any form of exercise

 Aerobic exercise makes your heart, lungs, and blood

 This refers to how difficult an exercise is.

 To measure how hard you’re working during a cardiovascular exercise,

 This refers to the duration of each exercise.

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