You may already know the advantages of exercise, but initiating the initial steps toward a fitness regimen can be challenging, right? Factors such as fatigue after work, time constraints, and lack of motivation are common obstacles. Furthermore, we may have some misconceptions about exercise, such as viewing it as merely jogging or playing badminton. This article will discuss the implementation of the FITT principle to initiate exercise and distinguish between low, moderate, and high-intensity exercise. Additionally, it will explore the differences between aerobic and anaerobic exercise.

A. Let's Talk About the Benefits of Exercise

Exercise is beneficial for people of all ages. Firstly, it helps control weight and prevents overweight and obesity. Secondly, exercise can reduce the risk of chronic diseases such as hypertension, high cholesterol, diabetes, and heart disease. Moreover, exercise can improve mood, making people happier, more relaxed, and less anxious. At the same time, it also helps strengthen muscles and bones and enhance sleep quality. Regular exercise helps us to fall asleep faster, improve sleep quality, and deepen sleep. Finally, exercise can increase vitality. People who don't exercise may feel back pain when shopping or doing housework, while regular physical activity can increase muscle strength and endurance.

B. How to Start Exercising?

You can use the FITT principle to create a suitable exercise pattern for yourself, which can help you assess the effectiveness of your exercise:

• Frequency: Decide how often you exercise. For example, training three times a week. Try not to skip doing exercise for more than two days.

• Intensity: Decide how intense the exercise will be (low, moderate, or high).

• Time: Decide how long each exercise session lasts. It is recommended that healthy adults exercise for 30 minutes each day, which can be accumulated in segments.

• Type: Decide which exercise to do, such as cardiovascular (For example, running) or strength training (For example, weightlifting and push-ups).

C. How to Determine Exercise Intensity?

1. Heart Rate: Increases with increasing exercise intensity

Maximum Heart Rate = (220 - age) beats per minute

Moderate-intensity exercise: 50% to about 70% of maximum heart rate.
High-intensity exercise: about 70% to about 85% of maximum heart rate.

For example, at age 40, maximum heart rate = 180, moderate exercise intensity heart rate should be between 90 and 126 beats per minute.

Exercise physiologists and clinical physicians recommend setting target heart rates between 70% and 85% of maximum heart rate while doing exercise. You can monitor your heart rate using a smartwatch or by measuring your pulse. However, consult a doctor or physical therapist for the most suitable exercise heart rate, especially for heart disease patients.

2. Talk Test: A simple and quick way to monitor exercise intensity

D. Aerobic VS Anaerobic Exercise

1. Aerobic Exercise: Provides sufficient oxygen to support muscle activity

• Also known as cardiovascular exercise. It improves cardiovascular function and strengthens the cardiovascular and respiratory systems.

• Low intensity, rhythmic, long duration.

• Mainly burns fat, carbohydrates, and proteins.

• Exercise such as walking, jogging, swimming, cycling and yoga.

2. Anaerobic Exercise: Performed at an intensity that does not allow sufficient oxygen delivery to muscles.

• Also known as strength training. It increases muscle strength and endurance, and stimulates muscle growth.

• High-intensity, vigorous, short-duration exercises.

• Mainly burns carbohydrates (sugars).

• Exercise such as sprinting, weightlifting, sit-ups and push-ups.

What are you waiting for? Start planning your FITT now! Forget about excuses of having no time, feeling tired, or being lazy. Take your first step. No matter what method you choose, as long as you persist, you will discover that a healthier life awaits you. Let's get active together with PhytoFairy and restart your health journey!