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Frequency, Intensity, Time and Type Your Program Guide

program

Now what is this? Well, these are basic programming principles that we want to account for when developing or starting an exercise program. These principles will help you create a good exercise program when combined with other factors.

Why? Great question

We want to know the FITT principles and factor them into our program design to aid our recovery, to enable effective workouts and to keep us accountable to our goals!

Let’s break down each letter in our FITT principle to give you a better understanding!

Frequency

Have you had lots on through your week so you only completed 1 out of your 4 scheduled sessions? Chances are your frequency wasn’t enough.

Research recommends a frequency of 2-3x per week of resistance training to reap the benefits, for things such as low to moderate intensity the frequency is even more! With the recommended daily intakes being around 30 minutes at least 5x per week. Want to find out more about the recommendations? See my blog HERE.

The notion I want you to take away from this paragraph is that moving regularly is ideal, I would rather see someone complete smaller sessions but daily rather than 1-2 massive sessions across the week. We are meant to move, so let’s make it a habit and do it frequently!

Intensity

Have you ever gone into the gym and your session went for 2-3 hours because you got caught talking with friends? chances are your intensity was quite low.

OR maybe you’ve experienced the opposite, where you have flogged yourself trying to go to failure on every exercise, only to find yourself the next day feeling battered and bruised leading to you skipping sessions from being too sore or fatigued.

Intensity is a crucial component to any of our training programs. Think of it like baking a cake, we can follow the recipe and make an awesome cake or we can neglect key ingredients using too much or too little of certain ones leading to a cake, just not a very good one. Our bodies are no different we can still get results with our intensity being too low or too high, however we can also get some ill effects such as under and over training. Basically, becoming inefficient with our training!

Time

Have you ever skipped the gym due to poor time?

Or maybe rocked up to the gym but not have a plan for what type of exercise you will perform on the day?

The amount of time we allocate to a session and the amount of time we actually have to complete the session can be the difference between success and failure within the context of our program.

If you only have 3 hours to train per week that you can commit 100% too and you allocate yourself a 6-day training program each consisting of 1-hour sessions, how successful do you think you will be?

People often go awry by biting off more than they can chew, instead I recommend we instead aim for the minimum effective dosage and build from there as tolerated! This way we will build adherence and make progress towards our end goal.

Type

The type of exercise should align with our goals. If we have a goal of running a marathon, should we spend all our time boxing and performing aqua aerobics to achieve our goal? No.

Choosing the right type of exercise is essential based on the outcome we are setting for ourselves. Be specific with your choice, exercise selection and make sure it aligns with your goals!

As you can see the FITT principles can guide us towards training smart, without wasting our time. We can alter these variables in a million ways to get our desired goal.

I mentioned earlier ‘other factors’ needing to be combined with a good exercise program. These extra factors include your adherence to the program and the goal setting / action plan you created to help you achieve your goals!

 

Not sure where to start or struggling with adherence? Let us help you!

Share your successes with me @ moverightep@gmail.com

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How does Move Right EP measure success?

 

success

A very common question we get asked is how do we measure success?

The answer? It depends.

The reason for my ambiguous answer is simple, it depends on the individual, the goal at hand, the objective we are even trying to measure!

Simply saying a blanket statement of this is how we measure success takes away from the actual beauty of measuring success, in all its amazing shapes and forms.

Let me start by posing a question to you.

 

Which statement do you think is success?

  1. Hitting a 200kg personal best (PB) in the deadlift

OR

 

  1. Completing 3 walks around the block that you set out to do at the start of the week

Hopefully you read both statements and found success in both of them!

That is the nature of success, we do not inherently need to measure success purely by the feat of the task.

Instead, when looking at success we must instead focus our attention to the task, not the size. While hitting a 200kg PB is impressive for the general gym goer, we cannot say that one is more or less successful than the other. Hitting a goal that you set out for yourself and achieving it is a feat in itself! All it takes is for us to shift our attention to this perspective.

This is our approach at Move Right EP, we place heavy value on giving success to all things! It all counts.

So, let’s go back to the answer ‘It depends’.

Within our process we start with your goal, the reason you started in the first place, the reason you are so motivated or willing to undergo a behavior change. Check out our blog on goal setting HERE.

Next, we take the time to work with you in realising what are achievable habits, behaviors to engage with.

We then recognise changes along the way, making adjustments as need be to keep you moving towards the overarching goal.

Sounds simple, doesn’t it?

While it is difficult to delve into exactly how to measure success specifically for YOU, I will instead provide a snapshot into some different ways around thinking about and viewing success.

 

Some quick ways you may choose to measure your success (based on general goals)

Weight Loss:

  • Photos
  • Body weight measurements
  • How you fit in your clothes
  • Friends / family members making comments about your appearance

Athletic:

  • Increasing your performance
  • Preventing injury
  • Recovering better physically and mentally
  • Trying new skills within the context of your sport
  •  

General Health:

  • Having more energy for your friends / family
  • Being more productive at work
  • Having better blood results
  • Sleeping better
  • Improving your mood in general

Muscle Growth:

  • Adherence in your training
  • Being able to tolerate more load / volume in your training
  • Girth Measurements increasing
  • Photos showing more definition
  • Adhering to your nutrition targets
  • Feeling more activation in certain muscles

Our little actions turn into big results! Reaching the Olympics doesn’t happen overnight, it’s years of hard work, consistent training day in and day out that get you to that end goal. Apply this model to your goal, what small actions are leading to your end goal?

  • Is it taking a 30 minute walk every day?
  • Is it decreasing your phone time to spend more time with your family?
  • Maybe it’s preparing your meals at the start of the week.

Whatever the case, once you achieve the small tasks, take the time to recognise it. Celebrate the wins along the journey, who knows you may find this even boosts your motivation, your drive to accomplish that end goal like the snowball effect.

 

Share your success’s with me @ moverightep@gmail.com

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Is it ok to be Selfish with your time?

Are you selfish? Do you value your time above everything else?

Selfish gets a bad wrap, people often associated being selfish as negative, a trait where you are focused primarily on yourself. The time we have is our most valuable commodity, the one thing we can never get back. So why are we demonized for wanting to spend it the way that makes us happy?

Today I want to talk about why it may be time to focus on yourself, take the time to be a little (key word) selfish and put yourself first.

Let’s start with a common scenario

“I have no time to exercise”

Is this truly the case? Very rarely will I see someone who is truly time poor. Yes, you have a family, a career, a lifestyle that is set up a certain way that leaves you very little time for yourself. However, this doesn’t necessarily mean you are time poor, rather you have just allocated your time more so to other priorities.

In this scenario I find using a system of allocating points quite helpful for people. That looks like getting people to grab a piece of paper and list your top 5 most important things in your life.

Example Scenario:

  1. Relationships
  2. Work / Money
  3. Health
  4. Hobbies
  5. Everyday tasks (chores)

Now, none of the tasks on your top 5 list can go without a point allocation or they will simply not get done. This may actually be the case for a lot of you where you may value or hold an aspect of your life in high regard yet cease to give it any of your time.

Now with each of your top 5 tasks, allocate points based on worth, until you have used up all 10!

This may look like the following:

  1. Work / Money – 3 points
  2. Relationships – 3 points
  3. Health – 2 points
  4. Hobbies – 1 point
  5. Everyday tasks – 1 point

 

Now that we have allocated our points, we can see where our priorities lie. Each person completing this will have different values and points allocated to each value.

Being an exercise physiologist and this being a health blog, let’s look at health (surprise, surprise).

If someone where to look at their list and say I want to improve my health, they would have to take away from somewhere else on their list. As I said earlier there is only so many hours in the day, so many ways you can allocate yourself.

So where does being selfish come into this?

Maybe you previously had work / money higher up on your list, in the example above 3 points were allocated. This may have looked like regularly staying back late at work to please your boss, take on extra roles, social events of a night time or weekends, the list is endless.

Now by taking a point away this may look like stripping back on ‘work’. Maybe you don’t put your hand up next time to take on an extra project, instead you keep your time free and allow yourself to spend this on improving your health!

Is this wrong? It is inherently a selfish act. I would say no.

Let me rephrase this and shine it in another light.

What if you were to allocate more points to one specific value on your top 5 list, let’s say you allocate 5 points to work and take away a point from relationship and health.

What could happen?

  • Burn out
  • Health deterioration
  • Relationships will be affected
  • Mental and physical fatigue
  • Unhappiness
  • Increase money
  • Potentially decrease job satisfaction
  • Decreased productivity

 

Now out of that list I see a lot of potential negatives, one positive (increasing money). You may have noticed that other variables on your value list suffered!

Take a moment now to write down what the best version of yourself looks like?

Is this someone who works to the bone but sacrifices their health? Someone that is no irritable, consumed by work and unable to spend time with their friends / family.

Or

Would you rather be a version of yourself that values their health, takes time to be selfish and say no to tasks once in a while so they can look after themselves and therefore improve every aspect of their lives by being present, healthy, mentally refreshed and ultimately happier.

Selfishness is a tool, like anything in our life’s moderation is essential. Now of course, we can tip the scale of being selfish into an unhealthy area, think of the extreme narcissist or sociopath, where their world revolves only around themselves and everything is an object that will either assist them in their endeavours or simply be in their way.

The point of this blog is to show you that it is ok to look after yourself, to put yourself on your priority list. Regularly engaging with exercise has a range of benefits, click HERE to find out more!

Occasionally that may look like skipping an event because you are tired, it may look like saying no so you can exercise, meditate, read, perform a hobby.

Education and health promotion is one of the ways an Exercise physiologist can help you! Want to find out more ways? Click HERE.

Found this helpful? Share it along!

Have questions? Reach out at moverightep@gmail.com

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Should you be performing weights or cardio for exercise?

cardio or weights

Should you perform weights or cardio as an exercise modality?

An age old question that can leave many of us scratching our heads as to where to start, how much and why we might even perform these tasks to start with.

Let me help out.

First we must understand the benefits of each form of training because they can differ vastly!

Cardiovascular exercise:

Cardiovascular exercise generally relies on your aerobic system, that is you require air, breathing regularly to complete the activities!

Cardio exercises are rhythmical, that involve keeping a elevated heart rate for an extended period of time!

Common examples of cardio-based exercises involve going for a walk, running / sprinting, bike riding, swimming.

While each movement has a specific substrate of benefits that come with it, overall there are some key benefits involved with cardiovascular exercise.

These benefits include:

  • Improving your VO2 Max – this is a measure of how your heart pumps blood through your body to the cells – the higher = the better your fitness is!
  • Improving mitochondrial abilities of your cell – these are energy producing cells within the body
  • Improves overall efficiency of your cardiovascular system e.g. lower resting heart rate, cholesterol, blood pressure

Weight / Resistance Exercise:

On the other side of the coin we have weighted or resistance based exercise.

These movements still involve the aerobic system but also rely on our anaerobic system (quick energy producing system).

Typical weighted exercises may involve lifting weights for a desired repetition range such as 10 repetitions before stopping and resting and then recommencing.

This style of training generally relies on external forces to place your body under stress! These forces may include weights and gravity.

Overall through regularly engaging with resistance based exercise you can expect to see some of the following benefits:

  • Increasing skeletal muscle mass
  • Improving bone density – great for preventing osteopenia / osteoporosis
  • Developing tendon health and longevity – this can prevent pain and improve movement quality
  • Improve nervous system efficiency leading to gains such as higher strength – enabling you to push, pull and carry objects easier!
  • Can prevent injuries through improving the coordination of your musculoskeletal system, the adaptability and strength overall.

Want more knowledge around the benefits? Check out my blog HERE. Alternatively feel free to reach out directly to me! –  moverightep@gmail.com

Now that we have a backstory behind the benefits, the question remains which is for you?

First and foremost, have a clear understanding of your goal. This will dictate how much of each you will perform.

The truth is you require both for healthy living. Your goal might be more specific than that though, perhaps you wish to participate in a body building competition – here I would implore you to utilise both, but heavily focus on the strengthening / weighted aspects of training. Marathon runner? Again utilise both methods but shift your attention towards the cardiovascular components of training.

Life requires balance.

  1. Start with a goal – I have shown you how through a blog linked HERE.

2. Check out the current physical activity guidelines HERE. This will point you in the right direction for how much you require.

3. Start working towards your goal! Develop your plan whilst setting goals and aim for high adherence over a long period of time. This will lead you to success in your goal!

I must mention my bias is primarily towards weights, throughout my life I have engaged extensively with both forms of training and my personal preference is with weights. This however does not impact my statement that we require both!

 

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