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Help to choose what you would like to achieve 😊
What you can achieve
The 4 elements that will get you there
Advice from the Australian Government for your Physical Activity Guidelines
Fitness can mean a range of concepts so let’s match up the range of concepts with the Programs of the FitWell programs.
There are 3 broad concepts of Fitness that are used globally.
1. Health Related Physical Fitness: Ability to do daily activities with energy and have an energy reserve at day’s end. Those activities produce a lower risk profile of developing diseases associated with low movement and include heart disease, overweight, high blood pressure.
Health Related Physical Fitness benefits start from 3 sessions a week of 20 min.
2. Wellness: Using the World Health organisation concept, Wellness is the combination of physical, mental, and social wellbeing, not just the absence of disease or debilitating conditions.
Wellness benefits start from 4 sessions a week of 30 min.
3. Physical Fitness: Defined as a set of attributes attained by individuals that allows them to produce higher levels of reserve energy, perform elevated levels of physical activity and performance and produce the lowest risk profile of developing diseases associated with low movement and include heart disease, overweight, high blood pressure.
Physical Fitness benefits start from 5 sessions a week of 40 min
These 3 attributes can all be obtained through the Jindabyne Pool Fitness and Wellness program.
Foundational Fitness
The foundation of these attributes is Cardiovascular Endurance.
Cardiovascular Endurance: The ability of the heart and lungs to deliver oxygen to muscles and for the muscles to use the oxygen to generate work (actions).
Benefits of cardiovascular endurance (aerobic) exercise
Weight management & Reduced body fat
Optimal blood pressure
Increase in HDL (good cholesterol)
Lower heart rate for given intensity of exercise activity (less fatigue)
Strengthens your heart and circulatory system
Help mental health and wellbeing by boosting endorphins* and serotonin* in the brain
Increased energy for life, activity, and exercise
* Endorphins, which are boosted with aerobic exercise, are hormones in the brain associated with a happy, positive feeling. A low level of endorphins is associated with depression.
* Serotonin the neurotransmitter in the brain, is boosted by aerobic exercise. Neurotransmitters are chemicals that send specific messages from one brain cell to another. Serotonin is thought to play a key role in keeping your mood positive and calm.
How to improve cardiovascular endurance
The base concept is the use of the large muscle groups of the body, over prolonged time spans, at an intensity to elevate the heart rate (exercise heart rate).
The FitWell Program is based on this concept.
FITT guide for improving cardiovascular endurance
FITT is the acronym for Frequency Intensity Time and Type of exercise.
It is an internationally accepted concept to achieve health, wellness, and fitness, and its components are:
Frequency: incorporating activity through each week is important given the way the body responds, adapts to exercise. This is where health, wellness, and fitness gains originate.
Intensity: As a response to the rhythmic use of the large muscle groups of the body it increases the need of oxygen that is captured by the lungs and is delivered by the heart pumping oxygen in the blood to the muscles.
As a result, heart, lung, and muscle function improves.
This is more fully explained in the topic Exercise Intensity and Benefits
Time: The optimum time devoted to each session varies, like Intensity, depending on your aims.
Type: As mentioned previously the type of exercise is anything that rhythmically uses the large muscle groups of the body, and as a result raises your heart rate.
This is everything in the FitWell program.
Remember you can combine the FitWell sessions with any other like exercise including walking, jogging/running, biking.
The Australian Government Physical Activity Guidelines for adults is:
To be active most, if not all days with weekly totals of:
2.5 to 5 hours of moderate intensity physical activity (60-70% exercise heart rate zone), or
1.5 to 2.5 hours of vigorous intensity physical activity (70-85% exercise heart rate zone),
More information is on the Australian Government site:
Recommended Reading: Exercise Intensity and Benefits
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