When you are exercising, no matter what activity you choose, think about varying it to keep your body from stagnating. How? The acronym “FITT” sums up what to do to continually grow stronger and healthier. The “F” stands for Frequency. How often are you exercising? You want to move as much as possible and all movement counts! Additionally, if you can, you want to work out so hard you are sweating and out of breath at least three times a week. I realize this sounds crazy, but I’m talking “ideal”.  If you do it as a family, you’ll have exercise and family time all together!

For example, the mom in this picture regularly went running with her son in a stroller, did strength training with me, and went on a reality tv show less than a year after child birth. Oh, and she works full-time as a biologist too. Mix “FITT” exercise with family time and anything can happen!Rows Plus

The “I” stands for Intensity. This couples with what I said above about sweating and being out of breath. How intensely are you exercising? On a scale of 1-10 with 1 being the easiest and 10 being the hardest, you want to be sure you work around level 6,7,8 and even 9 sometimes -depending on what your goal for the workout is.  Short bouts of REALLY intense exercise can be incredibly effective!  Think jumping rope or super squat jumps (doing a squat, then jumping in the air landing back in a squat). It can be just for a few minutes, but interspersed throughout your day and week, you’ll have some real cardiovascular and metabolic improvement. Sometimes short super intense bursts are great, sometimes a long sustained walk/jog is great. Know that they all have wonderful attributes and you can weave them into your fitness plans to keep your body changing. Click on cardiovascular activities on the blog for more ideas of what to do.

“T” stands for Type. What type of exercise have you chosen? Walking, swimming, biking and dancing are great!  But what if you don’t have time/resources for anything other than the chair or bathtub exercises?  Then just vary the type of things you do, such as lunges, squats, push-ups, step-ups, step-downs, sideways jumps, etc.

The last “T” stands for Time. How much time do you have to spend on your activity? Five minutes? Go hard! Five hours? Enjoy the movement! Vary the speed you do squats or jumps or whatever the move is. Fast squats are great for a cardio challenge. Slow squats are great for muscle work. Keep changing the timing (or tempo) of your exercise.

Vary any of the Frequency, Intensity, Type and Time and you’ll have the recipe to keep your workouts interesting, your body challenged, and your mind happy!