Exercise prescriptions are as unique and specific as the individuals for which they are developed. In order for you to achieve your goal, your exercise prescription should motivate you to compliance and successfully integrate behavioral techniques with exercise principles. Specific recommendations generally included in a set of exercise prescriptions are as follows: precautions applying to specific orthopedic concerns; guidelines for intensity; frequency or duration of the exercise session or activity; specific workloads; and the type of activity or exercise.
How to Choose the Right Physical Activities
An important factor when starting any exercise regime is not to do too much at one time. Particularly if you are not used to physical activity, over-stressing muscles, tendons, ligaments, etc. will lead to injuries. And this defeats the purpose because now time is going to be wasted in recovery – you will be basically starting over. In the beginning, it is recommended that you exercise every other day.
Choose physical activities that employ the following: a routine that you are capable of keeping up for several minutes to one hour; activities that are rhythmic and use most of your muscles; and make sure that they are at least moderately enjoyable. If you’re not having fun, you are less likely to commit to going through with this new regime every day (or every other day).
The FITT Plan
In a nutshell, this is the FITT plan:
F: frequency – this refers to how often you plan on exercising per week (the plan should allow for exercise most days)
I: intensity – this talks about how hard you work at what you’re doing, and remember that the effort you put forth should at least be able to qualify as “moderate”
T: type – this can apply to the physical activity classification which can include occupational (i.e. pushing a wheelbarrow, sign, hammering, cleaning windows, and other physical laborers), domestic (i.e. yard work, housework), and recreational activities (i.e. sports, bodybuilding, backpacking, aerobics)
T: time – this refers to each session’s duration which, in the beginning, can be as brief as 10 minutes for each session
Goals and Motivation
Specifically, examples of the goals that you should be setting in order to be successful in this endeavor are as follows: improving physical performance; increasing exercise capacity; improving health. Now if only motivation were that simple.
Many of us need help in this category so here are a few suggestions on how to get and stay motivated: schedule a specific time in which your exercises are to take place and make it a priority; engage in a healthy, nutritional diet; listen to your body (slow down or stop if you feel ill or are too tired to go on); use the buddy system (work out with a friend) or join a group; get assistance if you need it (see below).
A focused and effective design for the proper exercise prescription can be developed for you by one of the professionals at TAP. Why not join us today so that you can achieve your health and fitness goals while ensuring maximum performance and minimal pain?