When designing an aerobic or vigor training practice 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 puny bit of knowledge whatever can use this principle in designing an practice schedule 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 practice schedule or take your current routine to the next level, you'll find the data and tips in this article just what you need.
What is the F.I.T.T. Principle?
The F.I.T.T. Principle is a basic doctrine of what is principal to gain a training sway 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 number 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 attempt 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 number of weight you use, the number of repetitions and sets you perform, and the number of rest time you take in in the middle of sets.
Time is simply how long you practice while each session. For example, 30 minutes of aerobic practice (walking, jogging, cycling, etc) per session.
Type refers to whether you do aerobics or vigor training while your practice sessions and the definite exercises you settle on 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 schedule 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 introductory practice planning, it is also crucial to your long term planning and weight loss and fitness success.
By expanding or varying any or all parts of the F.I.T.T. Principle elements, you can:
1. Increase the number of calories you burn while each practice session.
2. Improve your cardiovascular fitness and strength.
3. Help minimize overuse/over training injuries.
4. Build collection 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 practice program.
Please keep in mind that these examples relate general guidelines only for those of us with low to moderate fitness levels. Use these guidelines to make a schedule and then customize your schedule to fit your definite needs and goals as your touch and knowledge increases.
And remember to all the time consult your physician before commencing any new practice schedule and consult a fitness pro (personal fitness trainer, gym instructor, etc) if you require 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 pro 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 assert our heart rates in our superior 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 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 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 hire a split routine try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.
Time: Beginners normally 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 puny 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 sacrifice this time to 1 puny or less.
Type: Generally speaking, there are two types of exercises for muscles, aggregate exercises and isolation exercises.
Compound exercises use more than one muscle group to achieve and are the most productive for those curious in losing weight. Examples of aggregate exercises contain Bench press, Push-ups, Squats, Shoulder press and Deadlifts.
Isolation exercises use only one muscle group to achieve and contain Bicep curls, Tricep extensions, Leg extensions, etc.
For those new to resistance training, aggregate exercises are best. Once you have a base level of vigor you can add isolation exercises to your workouts for collection and to help shape individual muscles.
Conclusion
No matter what your goal, current fitness level or practice experience, you can hire the F.I.T.T. Principle to plan an productive long term practice program.
By using the guidelines above, you too can plan an productive regime that will help you to heighten your cardiovascular fitness, strength, flexibility and of procedure 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 potential time, you'll also enjoy your routine more because of the collection 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 whatever with the basic knowledge in case,granted above can plan their own workout, if you are new to practice or have an existing injury or ailment, we recommend you consult a personal teacher or other fitness professional. As well as designing a personal plan for you using the method above, they can help you rehabilitate or work around existing injuries, teach you the right techniques for each practice in your schedule and recommend you of when to modify your plan to take advantage of your new fitness levels.
