My cardio exercise is riding a stationary bike. I do not do any strength training as yet (strength training involves lifting weights). 5.My desired FITT profile is the following:

frequency - I plan to increase my time on the bike another 15-30 minutes 5-6 days a week

Intensity -- I would like to reach a vigorous level

Time -- I would like to do it for a minimum of 30 minutes and would like to increase to 45-60 minutes a day, 5-6 days a week.

Type -- I would also like to lift weights 2 days a week with lots of repetitions. And to stretch before exercising. In this way I will be combining strength exercise with cardio exercise.

The FITT program not only helps me figure out how to structure my exercise program but it can also help me change it and maneuver certain items would I so wish to do so. Doing so, may help me avoid boredom, and injuries as well as weight loss plateaus.

I can always add to the FITT structure in order to avoid boredom by adding to each category.

So for instance:

frequency -- I can add or delete a day

Intensity -- I can cycle faster or slower

Time -- I can cycle for a longer period of time-Type - I can change the type of activity and experiment with something else.

I find this system terrific since it helps me break down my exercise routine and helps...

As for my boredom with exercise, I can consider the advice found on the American Heart Association site (www.heart.org) which recommends that I fit in the exercise at the time of day best suited to myself and can even break that up into segments if it would better interest me.
There are various pieces of advice that I found when roaming the web in order to decide upon my exercise routine.

Firstly, I found it suggested that I keep a journal. I can see that as being helpful since it would tie me to keeping to my routine. I would note that I have achieved my goal for the day and would work incrementally towards my goals (e..g of weight lifting) rather than leaping to it in one go.

Another piece of advice that I found useful is to keep mentally focused. Aside from that helping me with mindfulness, I will not be distracted and less likely bored, since I will be fixated on the exercise rather than thinking of my next task.

I will make sure to sporadically rest and drink. Aside from that being important, it will also make it more enjoyable for me.

I will also challenge myself, monitor my body fat levels for growth and of course, regulate and watch my diet.

Source

American Heart Association www.heart.org

Waehner, P.F.I.T.T. Principle About.com http://exercise.about.com/od/weightloss/g/FITTprinciple.htm