If you want to create changes in your body you need to challenge it in different ways. There are four fronts you can push out on. It’s called the FITT principle – you can manipulate Frequency, Intensity, Time and Type of exercise.
Frequency means exercising more often. Most beginner exercisers benefit from 2 or 3 sessions per week, and most experienced recreational exercisers need one full rest day a week. So the right frequency will be somewhere between. Increasing exercise frequency is a good strategy if you have the time and you enjoy what you’re doing.
The second front to push out on is intensity. If you’re walking then try running. If you’re doing resistance training add more weight. This strategy works well if you enjoy intensity and the components of your body can accommodate more of it.
Another way to challenge yourself is with increasing the time of each exercise session. If you do 30 minute exercise sessions then try 45 minutes.This can be helpful if you don’t have much time or emotional energy – another 15 minutes doesn’t make much difference to your day and you don’t need to think too hard if it’s exercise you’re already familiar with.
The forth front to push out on is type of exercise. This strategy works if there’s a type of exercise that’s convenient to add, for example add a different type of class at the gym. If you enjoy walking try swimming. If you’re somebody who likes variety then adding different types of exercise is a fun strategy to challenge your body and reduce boredom.
If you’re not sure whether it's right to make a change then check out my post on the five ways to know if it's time to dial it up. You’ll know you’ve gone to far if you find yourself experiencing the symptoms of an overtrained state – increased injuries and illnesses combined with decreased performance, results and enthusiasm.
You’ll know you have it right if you’re moving towards your goals and enjoying the process. It’s a delicate balance that’s always shifting, the better you know your body the better you can make appropriate choices to maximize your condition and vitality.
Frequency means exercising more often. Most beginner exercisers benefit from 2 or 3 sessions per week, and most experienced recreational exercisers need one full rest day a week. So the right frequency will be somewhere between. Increasing exercise frequency is a good strategy if you have the time and you enjoy what you’re doing.
The second front to push out on is intensity. If you’re walking then try running. If you’re doing resistance training add more weight. This strategy works well if you enjoy intensity and the components of your body can accommodate more of it.
Another way to challenge yourself is with increasing the time of each exercise session. If you do 30 minute exercise sessions then try 45 minutes.This can be helpful if you don’t have much time or emotional energy – another 15 minutes doesn’t make much difference to your day and you don’t need to think too hard if it’s exercise you’re already familiar with.
The forth front to push out on is type of exercise. This strategy works if there’s a type of exercise that’s convenient to add, for example add a different type of class at the gym. If you enjoy walking try swimming. If you’re somebody who likes variety then adding different types of exercise is a fun strategy to challenge your body and reduce boredom.
If you’re not sure whether it's right to make a change then check out my post on the five ways to know if it's time to dial it up. You’ll know you’ve gone to far if you find yourself experiencing the symptoms of an overtrained state – increased injuries and illnesses combined with decreased performance, results and enthusiasm.
You’ll know you have it right if you’re moving towards your goals and enjoying the process. It’s a delicate balance that’s always shifting, the better you know your body the better you can make appropriate choices to maximize your condition and vitality.
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