Exercise burns calories and creates the caloric deficit necessary for successful weight loss. When creating a checklist to determine if you are doing the right kind of exercise and enough of it to reach your weight loss goals, consider the FITT principle. FITT stands for Frequency, Intensity, Time and Type. Use these factors as a checklist to ensure you are adequately exercising for weight loss.
Frequency and Time
Previous guidelines for physical activity have been based on a number of days per week and a number of minutes per session. However, more recent guidelines focus more on time, bringing the Frequency and Time components of the FITT principle together.
In a Position Stand on Physical Activity and Weight Loss, the American College of Sports Medicine (ACSM) reports that modest amounts of weight loss occur in individuals who engage in 150 to 250 minutes of physical activity a week. However, more significant weight loss occurs in those who exercise 225 to 420 minutes a week. Weight loss results are based on the effort and time you put into your exercise. The more your exercise the greater the weight loss you will see.
How you meet your exercise time goal is up to you. It is still advisable to get some amount of physical activity five to six days a week for health. You may decide to exercise 200 minutes per week and this can be accomplished by completing a 40 minute session five days per week or a 33 minute session six days per week. In addition, the Centers for Disease Control and Prevention (CDC) recommends including at least two days of strength training in your exercise routine each week.
Intensity
Most exercise recommendations are based on moderate-intensity activity. The CDC defines this as an activity during which you can talk, but not sing due to increased respiration. These activities include walking at 3 mph, water aerobics, ballroom dancing and general gardening. Vigorous activity is that during which you can only say a few words before taking a breath. These activities include jumping rope, running, hiking uphill and aerobic dance.
Moderate-intensity activity is sufficient for improving health and weight loss in most individuals. However, if you want to increase your calorie burn and improve your overall fitness, engage in vigorous activity as well. Consider alternating your workouts with moderate-intensity and vigorous-intensity exercise for weight loss success.
Type
Cardiovascular exercise is activity that elevates your heart rate and increases respiration for an extended period of time. This type of exercise is essential for weight loss. It addition to burning calories it also strengthens the heart, reduces risk of disease, and increases your fitness level. Cardio exercise can be moderate or vigorous in intensity. Choose what you most enjoy and will consistently engage in. Walking, running, dance, soccer, basketball, step aerobics, kickboxing and cycling are all examples of cardiovascular exercise.
The ACSM recognizes resistance, or strength, training as beneficial in weight loss and health because it decreases fat mass and increases muscle mass. This type of training can be accomplished in a variety of ways. You might choose traditional weightlifting with free weights or machines, a muscle conditioning group exercise class, interval training that alternates cardio with strength moves, or use exercise bands and a stability ball. Pilates and some forms of yoga can also increase muscular strength.
Resistance training workouts should include exercises that target all major muscle groups. For weightlifting this can be accomplished by incorporating about eight to 12 exercises that work the upper and lower body. Also, skip one day between working the same muscle group to allow the muscles to recover and grow stronger.
Flexibility is important for joint health and will benefit your cardio exercise and strength training. Incorporate flexibility training by stretching all major muscles groups after a workout. You can also engage in activities that promote flexibility such as yoga, Pilates, dance and martial arts.
References
- Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults [Med Sci Sports Exerc. 2009;41(2):459-471].
- American Council on Exercise: Are You FITT To Be a Personal Trainer?
- Centers for Disease Control and Prevention: Measuring Physical Activity Intensity
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
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