When designing an aerobic or power training practice program, fitness professionals, such as personal trainers and gym instructors, invariably use the F.I.T.T. Principle as their starting point. The good news is that with a diminutive bit of knowledge anything can use this principle in designing an practice agenda that will help them to come to be progressively fitter and stronger, and help them lose or operate their weight.
If you want to start an practice agenda or take your current disposition to the next level, you'll find the data and tips in this report just what you need.
What is the F.I.T.T. Principle?
The F.I.T.T. Principle is a basic philosophy of what is needful to gain a training affect from an practice program.
Specifically, the letters F.I.T.T. Stand for:
o Frequency
o Intensity
o Type
o Time
Here's what each of these four things stand for:
Frequency refers to the whole of times you exercise. For those new to training or those just wanting to lose weight, frequency is ordinarily calculated within the context of a week. For example, your plan might be to walk 3, 4 or 5 times per week.
Intensity is the level of exertion you put into each exercise. For aerobic exercises intensity is ordinarily measured in terms relative to your maximum heart rate while the intensity of power exercises is measured in terms of the whole of weight you use, the whole of repetitions and sets you perform, and the whole of rest time you take in in the middle of sets.
Time is plainly how long you practice during each session. For example, 30 minutes of aerobic practice (walking, jogging, cycling, etc) per session.
Type refers to either you do aerobics or power training during your practice sessions and the definite exercises you take for each.
The F.I.T.T. Principle and Weight Loss
Why are the basic F.I.T.T. Principle concepts prominent if you are planning an practice agenda to lose weight?
They're prominent because they help you to:
o Start with the right exercises and intensity.
o Measure your progress.
o Plan your practice to maximize long term weight loss.
Using the F.I.T.T. Principle isn't just prominent in your preliminary practice planning, it is also crucial to your long term planning and weight loss and fitness success.
By increasing or varying any or all parts of the F.I.T.T. Principle elements, you can:
1. Increase the whole of calories you burn during each practice session.
2. Improve your cardiovascular fitness and strength.
3. Help minimize overuse/over training injuries.
4. Build range into your program.
F.I.T.T Principle Guidelines
Here are some basic F.I.T.T. Principle guidelines for both aerobics and power training to help you plan an practice program.
Please keep in mind that these examples narrate normal guidelines only for those of us with low to moderate fitness levels. Use these guidelines to produce a agenda and then customize your agenda to fit your definite needs and goals as your sense and knowledge increases.
And remember to always consult your physician before commencing any new practice agenda and consult a fitness expert (personal fitness trainer, gym instructor, etc) if you wish help.
Basic Aerobic Training Guidelines
Frequency: Exercise in the middle of 3 and 5 times per week.
Intensity: Maintain a heart rate of in the middle of 60 - 80% of your Maximum Heart Rate.
Your Maximum Heart Rate can be calculated using a Maximum Heart Rate test conducted by a fitness or condition expert or estimated using the formula:
For Women (230 - Age = Maximum Heart Rate).
For Men (220 - Age = Maximum Heart Rate).
The best and most practical way to monitor your heart rate is with a heart rate monitor.
Time: Those of us with low levels of fitness should mouth our heart rates in our premium target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.
Those with a good fitness base should practice for in the middle of 20 and 60 minutes in their target heart rate zone.
Type: Exercises that involve as many muscles as inherent and allow a relatively consistent level of intensity are best. Good examples of these include:
o Walking
o Jogging
o Cycling
o Swimming
o Rowing
o Hiking
Basic power Training Guidelines
Frequency: Exercise each body part 1 to 2 times per week. For lower intensity workouts or for those who have trained for some time, try exercising each body part 2 to 3 times per week. You can practice different parts of the body on different days (called split routines) or you can train your whole body at each workout.
Intensity: Choose a weight that can be performed 10 to 15 times (repetitions) per set.
When you can achieve more than 15 repetitions without rest, increase the weight slightly for your next workout.
If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and achieve 1-3 sets of each exercise.
If you employ a split disposition try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.
Time: Beginners ordinarily advantage from practice sessions that last in the middle of 30 to 45 minutes. As you come to be fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, particularly those with diminutive time, sessions of 60 minutes are typically ideal.
With rest in the middle of sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to reduce this time to 1 diminutive or less.
Type: Generally speaking, there are two types of exercises for muscles, composition exercises and isolation exercises.
Compound exercises use more than one muscle group to achieve and are the most efficient for those interested in losing weight. Examples of composition exercises consist of Bench press, Push-ups, Squats, Shoulder press and Deadlifts.
Isolation exercises use only one muscle group to achieve and consist of Bicep curls, Tricep extensions, Leg extensions, etc.
For those new to resistance training, composition exercises are best. Once you have a base level of power you can add isolation exercises to your workouts for range and to help shape individual muscles.
Conclusion
No matter what your goal, current fitness level or practice experience, you can employ the F.I.T.T. Principle to plan an efficient long term practice program.
By using the guidelines above, you too can plan an efficient regime that will help you to improve your cardiovascular fitness, strength, flexibility and of course help you lose weight.
Using the F.I.T.T. Principle in your practice planning will ensure that you achieve your weight loss goals as efficiently as possible. Not only will you achieve your goals in the shortest inherent time, you'll also enjoy your disposition more because of the range built into it. If that weren't enough, you'll also minimize the chances of experiencing annoying and painful overtraining injuries that can stall or stop your weight loss and fitness progress.
While anything with the basic knowledge provided above can plan their own workout, if you are new to practice or have an existing injury or ailment, we propose you consult a personal instructor or other fitness professional. As well as designing a personal plan for you using the recipe above, they can help you rehabilitate or work around existing injuries, teach you the right techniques for each practice in your agenda and propose you of when to modify your plan to take advantage of your new fitness levels.
