Wouldn't you love that perfect body, slim and beautiful? A body that is strong and healthy, on which your clothes fit perfectly and you feel proud and sexy. This is accomplished by choosing the right type of exercise, something that you enjoy and will be able to do on a regular basis.

If you are you planning to begin an aerobic or strength training exercise program, you might try using the F.I.T.T. principle.

The F.I.T.T. principle is a basic philosophy for gaining the desired training affect from your exercise program. The letters F.I.T.T. stand for frequency, intensity, type and time.

1. Frequency refers to the number of times you exercise weekly.

2. Intensity in aerobics is the level of effort put into each exercise, usually measured in terms of heart rate. The intensity of strength exercises is measured in terms of the weight used, number of repetitions and sets performed.

3. Time refers to how long you exercise during each session, for example, 20 minutes of aerobic exercise per session.

4. Type refers to whether you do aerobics or strength training during your exercise sessions and the specific exercises you select for each. Are you are planning an exercise program to lose weight?

Using the F.I.T.T. principle is not only important to your initial exercise planning, it is necessary in long term weight loss. By increasing or varying any or all F.I.T.T. principle elements, you may increase the amount of calories burned during each session,improve your cardiovascular fitness and strength, minimize training injuries and incorporate variety into your
routine.

Always consult your doctor before beginning an exercise program, and exercise 3 to 5 times per week initially. Maintain a heart rate of between 60 - 80% of your Maximum Heart Rate for a minimum of 15 minutes. Target heart rate is calculated by using the following formula:
for Women (230 - Age = Maximum Heart Rate) and men (220 - Age = Maximum Heart Rate).

Choose aerobic exercises such as jogging, cycling or swimming.

For strength training, exercise each body part 1 to 2 times per week,
using weights that you are capable of performing 10 to 15 times (repetitions) per set. Increase weight as this beomes easier.

There are generally two types of exercises for muscles, compound and isolation exercises. Compound exercises involve more than one muscle group and is effective for those interested in losing weight. These include bench press, push-ups and squats. Isolation exercises use only one muscle group and include bicep curls, tricep extensions and leg extensions.

Using the F.I.T.T. principle in your exercise planning will ensure that you achieve your weight loss goals efficiently. Always remember to choose the type of exercise you enjoy, no matter what it is. If you don't enjoy what you are doing, you won't stick to it. Have fun and be fit.