instant keto Weight training will make you muscle bound and stiff." Actually, research has
demonstrated that when resistance exercises are performed through their full range of motion,
flexibility increases. Weight training stretches opposing muscle groups. Designing Your Program As you
begin putting together your program, it is helpful to use what is known as the FITT formula. F.I.T.T. = F =
Frequency (how often you exercise) I = Intensity (how hard you are working when exercising) T = Type
(what type of exercise is being done?) T = Time (how much time is spent exercising) The American
College of Sports Medicine has established specific guidelines concerning the FITT formulas for both
cardio-respiratory training and strength training. The guidelines for Cardio training are as follows: Cardio
Guidelines: o Frequency = three - five times per week o Intensity = 55 - 90% of max heart rate o Time (or
duration) = from 20 - 60 minutes
instant keto o Type = Common forms of cardio training:
walking, cycling, jogging, swimming, stair climbing, and dancing o Beginners = Start by working at
approximately 55 - 70% of max heart rate o Hydration = be certain that your body is adequately
hydrated before and after exercise Approximately ½ - 1 cup of fluids per 15 minutes of vigorous activity
o Warm Up = an exercise session should always begin with a brief warm up period of about five minutes.