It is important that exercise be regular so as to reduce the risk of injuries. I is for intensity. The full benefit to the cardiovascular system is achieved when exercise elevates the heart rate above its normal rate. There is a simple formula to follow for one to know if the exercise is intense enough. Your heart rate should be increased to about three-quarters of the value of 220 minus your age.
T is for time.
Persons who are inactive should begin a fitness program gradually and slowly work up to the levels suggested above. A high carbohydrate diet facilitates a higher level of endurance than a high fat and high protein diet. There abounds a myriad of myths and misinformation about fitness and athletic performance, some of which may actually be detrimental to one's performance. Such agents are largely ineffective - salt tablets are needed to replace sodium lost in sweating. The use of salt tablets may leed to dehydration.