Do you exercise? Usually, the answer is either an emphatic "Yes!" or somewhat guilt ridden or frustrated, "No, but I know I should."

Whether you currently exercise or not the F.I.T. principle is something you should understand. Each aspect of the F.I.T. principle is important to achieving an effective program.

F = How frequently are you working out? When people begin exercising one of two things usually happen. They either quit within six months or go overboard exercising too much.

For weight loss, increase your general activity (walking, taking stairs, parking farther away, getting up and down to get your own stuff vs -- asking others to "fetch" for you) and exercise regularly 4 to 5 times a week pre-ferably for 30 to 60 minutes. The ideal for fat burning is "lower for longer."

For general good health and weight maintenance, exercise 3 to 4 times a week for 30 to 60 minutes within your THR (target heart range). Three times a week doing something aerobic -- activities using the large muscle groups of your legs and mildly sweating -- is terrific.

I = The intensity at which you push yourself. You choose the level, speed and weight for each activity. When a routine, speed or weight becomes too easy, increase either your time or weight. With walking or running programs, run a bit longer vs. faster at first, then add speed.

For weight work increase your repetitions (i.e., Nautilus or Cybex equipment --move from eight reps to twelve). Then increase the weight (usually no more than one to five pounds).

T = How long are you exercising? The time factor. I mentioned earlier that walking, riding or swimming for longer at a lower rate is a positive approach to fat burning. I tend to lean toward concentrated, purposeful periods of "exercise" time -- 45 to 75 minutes.

However, you may appreciate what Steven Blair, M.D., director of epidemiology at the Cooper Institute for Aerobics Research in Dallas has to say, "Repeated short exercise sessions have the same physiological or metabolic effect on a weight loss program as a single long session with the same caloric cost." In other words, ten minutes here and ten minutes there does make a difference.

The best motivating question is: "How do I feel when I'm done?" If you can remember that "Great!" feeling, you're on your way to your next workout.

CALL US: 888.LIF.WALK

Kate is a senior partner with CLC, Inc.