Exercise Prescription Basics: How to Start Exercising Scientifically

<div><h2>The FITT Principle of Exercise</h2><p>Scientific exercise follows the FITT principle: Frequency, Intensity, Time, and Type. These four parameters can be flexibly adjusted based on your goals and fitness level.</p><h2>Aerobic Exercise</h2><ul><li><strong>Recommendation</strong>: At least 150 min/week moderate or 75 min/week vigorous</li><li><strong>Moderate intensity</strong>: Brisk walking, cycling, swimming, dancing — can talk but not sing</li><li><strong>Vigorous intensity</strong>: Running, jump rope, HIIT — cannot speak a full sentence</li><li><strong>Frequency</strong>: 3-5 days/week, avoid two consecutive high-intensity days</li></ul><h2>Strength Training</h2><ul><li><strong>Recommendation</strong>: 2-3 times/week, 8-12 exercises covering major muscle groups</li><li><strong>Intensity</strong>: Choose weights allowing 8-15 reps, last 2-3 reps should feel challenging</li><li><strong>Progression</strong>: Start with bodyweight exercises (push-ups, squats), gradually increase resistance</li></ul><h2>Flexibility and Balance</h2><ul><li>2-3 stretching sessions/week, hold each stretch 15-30 seconds</li><li>Yoga and tai chi provide both flexibility and balance training</li><li>Older adults should especially prioritize balance training to prevent falls</li></ul><h2>Safe Start Recommendations</h2><p>If you've been sedentary for a while:</p><ol><li>Start with 10-15 minutes of walking daily, increasing 5-10 minutes per week</li><li>Build the exercise "habit" first, then pursue exercise "results"</li><li>If you have chronic conditions, always consult your doctor or nutritionist before starting a new program</li><li>Stop and seek medical attention if you experience persistent pain (not just muscle soreness)</li></ol><p>Bantang Home nutritionists can create a personalized exercise prescription based on your health data and goals, dynamically adjusting the plan as your fitness improves.</p></div>