Tweak Your Physical Fitness Formula

A little dancing… a lot of walking… some hiking! NOVA, we have been MOVING!!! As we prepare to continue to Move It Outdoors, let’s take time to evaluate our efforts and outcomes. 

The  F.I.T.T. formula (frequency, intensity, type, and time) is a flexible exercise framework that can help bring structure to your fitness routine. By altering one of the four variables, you can tailor your workout to overcome challenges and meet specific fitness goals.

F.I.T.T. Defined: 

• Frequency, or how often you exercise. 
• Intensity, or how hard you work. 
• Type, or what exercise you do. 
• Time, or how long you exercise.

Several approaches improve cardio endurance, muscular strength, endurance, and flexibility. For example:

• For improved cardio endurance, increase the frequency and time of your workouts while reducing the intensity.
•  If your goal is strength building, reduce the frequency of your workouts to 2 – 3 times per week on non-consecutive days and lift heavier weights with fewer repetitions. 
• The duration of your workouts should also depend on the intensity of your workout; take more time if you’re doing a lot of repetitions at a lower weight. 
• Aim for low-intensity workouts 5 – 7 days per week for improved flexibility and balance. For this type of conditioning, practice slow, low-impact movements like some forms of yoga, Pilates, and/or tai chi.

One additional element of a complete fitness plan is progression. To see continued success, gradually increase over time at least one component of your routine for each session, such as the intensity or duration.

Applying the F.I.T.T. principles can help you be more intentional about your plans.

Reach out to your Push Pal to share your success story and get help to remain consistent. 

For more information, check out Overcome fitness challenges with the F.I.T.T. Workout Formula.

Keep MOVING, NOVA!

• Register for one, two, or all of the walks, hikes or runs with MOVE It Outdoors.
• Enroll in NOVA Rec on Canvas for updates on fitness offerings. If you’re already enrolled, look for the newest offerings.
• Support former NOVA Nighthawks by participating in GMU’s 2022 Mason Nation Thriving Together 5K on Saturday, Oct. 29.
• Sign up to access Wellbeats, NOVA’s customized on-demand fitness and wellbeing platform offering classes to faculty, staff and students. To access the Wellbeats Platform, request your personal invitation code at nbaha@nvcc.edu today! 
• Take advantage of fun courses such as Nia Moving to Heal from AARP’s long list of free virtual offerings. Nia is a fusion of dance moves with gentle aerobics, tai chi and yoga.
• Participate in the Pink Ribbon Mile Walk (Run/ Walk for Breast Cancer at the Loudoun Campus) Wednesday, Oct. 19 at 11:00 a.m. Registration is now Open. 
• Join our community friends at WalkArlington for a free 8-week walking challenge from Monday, Oct. 10 to Monday, Dec. 5th. The goal of this program is to inspire you to continue to incorporate walking into your daily routine. You can opt-in to receive inspirational emails, tools and tips, as well as free and discounted resources.

Move It Monday! Campaign: Weekly Check Ins
Mindful awareness, accountability, goal setting and tracking progress are evidence-based techniques that enhance the success of a wellness plan. Each week, the Move It Monday! Campaign participants are invited to use the weekly check- Ins (Weekly Check In- Oct. 17) to help you: 

• Remain motivated;
• Reflect on your progress;  
• Consider how you will work with your Push Pal to get the most effective results from your wellness experiences; and
• Recommit to your weekly goals.

 Together we can turn intentions into actions.

Submitted by:
Dahlia Henry-Tett, HR-Chief Wellness Officer, dhtett@nvcc.edu