© Welore, Iclihs rsre. References 1. MCl1intmwth uor wokotmrcn Cucl oxecso 2. doo, Mt a. (204). Effcs o-enssn ecnti-vrod tanig porm osl-njrrvnonefrne iuolte sceles , 10465o 3 Gae, D. (20hrie fcr - Gt FIT. , 23(2): 3. Frm: 4 Cak., el1ocps onterterin. NSsetilf prol finsrin. (p. 18ulntoAoe 5 Poze., el16). Cntand toanry epniue ad mtblc aattin to pscl atiiy idlmasCret , 26-41o Changing your fitness routine every 4 to 12 weeks helps train your brain and body to keep adapting. Check out this build-muscle-play-soccer experiment: Prepare. Will a change in training help soccer players perform better and reduce the risk for injury? Researchers wanted to find out.2 Make a change. Instead of the usual running, passing, and scrimmage drills, the soccer players changed their routine. Adapt. They lifted weights for 10 weeks, twice a week, to strengthen their leg muscles. Measure results. The routine change helped soccer players reduce muscle injuries. It also helped improve jumping height and running speed. So how to you get from where you are to where you want to be? Change your routine. Think FITT to get fit and stay fit:3 1. Raise Frequency How many days per week do you exercise? If you’re at zero, now is always a good time to start. If you’ve been at it awhile, can you add another day to your exercise schedule? Aim to be active at least five days a week. 2. Choose Intensity How much effort do you put into your exercise? At a minimum, your heart rate should be elevated when you exercise. That’s around 80 to 170 beats per minute for most adults, depending on your age. You should break a sweat or breathe a little heavier than normal. Intensity can also be measured by your effort to lift weights or be flexible. Think “E” for effort. 3. Increase Time How long is your typical workout? Or how many minutes per day are you physically active? If you don’t know, start tracking it. Write it down or use a digital fitness device or mobile app to help you keep track. Be active for at least 30 to 60 minutes of moderate physical activity per day, plus two days of strength training per week. 4. Pick Type What kind of exercise do you like? Pick an activity. Swim, bike, run, jog, dance, lift weights, play a sport, take a fitness class. Any form of exercise will help you improve metabolism and strengthen your heart, lungs, muscles, and bones. Choose an activity you enjoy, or try something new. Make a small change to your exercise routine. Now is always the best time to start. DON’T trun a marof wine is yox DO inreasur oemilalk by a quarmilalk fter, ooth. DON’T trenh ps0 punf yox is 10 DO inreasght by 5erent, stetins, oe. DON’T trxe 6-te fies botcf yo’re n great shap DO ece 5 to 10 minus ln pek to imptrenth an edurc DON’T trxerisd 6 dayekf oe day a wey is yoom. DO wok up to 30 minus a day, adine thce ere. 4 Ways to Change Your Routine and Get FITT Make Small Changes to Get Big Results Whans cu make to yotnsue to lsght, bd muslrove bcr inreasdurcere. Stt small, make simpe cge, re aneat 5 Fr eampe: Hny day a wek aru atve nan yoceas ty a day? Cu wok a lite hare durnur nxru cmard to yot? Cu iceasur nxxece sso few mite Wciiis du eo annane, manaur weiht, an ipour hat Te sce btr ht yroj wru: Is iiht fou? ys796