When designing an aerobic or vigor training rehearsal program, fitness professionals, such as personal trainers and gym instructors, invariably use the F.I.T.T. Principle as their beginning point. The good news is that with a tiny bit of knowledge anything can use this principle in designing an rehearsal agenda that will help them to come to be progressively fitter and stronger, and help them lose or control their weight.
If you want to start an rehearsal agenda or take your current habit to the next level, you'll find the information and tips in this description just what you need.
What is the F.I.T.T. Principle?
The F.I.T.T. Principle is a basic religious doctrine of what is significant to gain a training influence from an rehearsal 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 amount of times you exercise. For those new to training or those just wanting to lose weight, frequency is normally 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 endeavor you put into each exercise. For aerobic exercises intensity is normally measured in terms relative to your maximum heart rate while the intensity of vigor exercises is measured in terms of the amount of weight you use, the amount of repetitions and sets you perform, and the amount of rest time you take in between sets.
Time is naturally how long you rehearsal during each session. For example, 30 minutes of aerobic rehearsal (walking, jogging, cycling, etc) per session.
Type refers to either you do aerobics or vigor training during your rehearsal sessions and the specific exercises you go for for each.
The F.I.T.T. Principle and Weight Loss
Why are the basic F.I.T.T. Principle concepts foremost if you are planning an rehearsal agenda to lose weight?
They're foremost because they help you to:
o Start with the right exercises and intensity.
o Measure your progress.
o Plan your rehearsal to maximize long term weight loss.
Using the F.I.T.T. Principle isn't just foremost in your introductory rehearsal planning, it is also crucial to your long term planning and weight loss and fitness success.
By addition or varying any or all parts of the F.I.T.T. Principle elements, you can:
1. Increase the amount of fat you burn during each rehearsal 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 vigor training to help you plan an rehearsal program.
Please keep in mind that these examples rehearse normal guidelines only for those of us with low to moderate fitness levels. Use these guidelines to create a agenda and then customize your agenda to fit your specific needs and goals as your touch and knowledge increases.
And remember to all the time consult your doctor before commencing any new rehearsal agenda and consult a fitness expert (personal fitness trainer, gym instructor, etc) if you wish help.
Basic Aerobic Training Guidelines
Frequency: Exercise between 3 and 5 times per week.
Intensity: Maintain a heart rate of between 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 avow our heart rates in our prime target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.
Those with a good fitness base should rehearsal for between 20 and 60 minutes in their target heart rate zone.
Type: Exercises that involve as many muscles as potential 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 vigor 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 rehearsal distinct parts of the body on distinct 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 habit try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.
Time: Beginners normally advantage from rehearsal sessions that last between 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 tiny time, sessions of 60 minutes are typically ideal.
With rest between sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to sacrifice this time to 1 tiny or less.
Type: Generally speaking, there are two types of exercises for muscles, compound exercises and isolation exercises.
Compound exercises use more than one muscle group to achieve and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Deadlifts.
Isolation exercises use only one muscle group to achieve and include Bicep curls, Tricep extensions, Leg extensions, etc.
For those new to resistance training, compound exercises are best. Once you have a base level of vigor you can add isolation exercises to your workouts for range and to help shape private muscles.
Conclusion
No matter what your goal, current fitness level or rehearsal experience, you can employ the F.I.T.T. Principle to plan an effective long term rehearsal program.
By using the guidelines above, you too can plan an effective regime that will help you to improve your cardiovascular fitness, strength, flexibility and of procedure help you lose weight.
Using the F.I.T.T. Principle in your rehearsal planning will ensure that you achieve your weight loss goals as efficiently as possible. Not only will you achieve your goals in the shortest potential time, you'll also enjoy your habit 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 in case,granted above can plan their own workout, if you are new to rehearsal or have an existing injury or ailment, we propose you consult a personal educator or other fitness professional. As well as designing a personal plan for you using the recipe above, they can help you rehabilitate or work colse to existing injuries, teach you the right techniques for each rehearsal in your agenda and propose you of when to modify your plan to take advantage of your new fitness levels.
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