Planning An Exercise Program

When designing an aerobic or strength-training program, fitness professionals, such as personal trainers and gym instructors, always use the FITT principle as their starting točku.Dobra news is that with a bit of knowledge anyone can use this principle in designing an exercise program that will help them to become progressively fitter and stronger, and help them lose or control their weight.

If you want to start an exercise program or take your current routine to the next level, you will find information and advice in this article only what you need.

What is F.I.T.T. Principle?

F.I.T.T. The principle is the basic philosophy of what it takes to get a training affect from an exercise program.

Specifically, the letters F.I.T.T. Stand:

on the frequency

The intensity of the

of type

About the time

Here's what each of these four things stand for the

Frequency refers to the number of times a session. For those who are new to training or those just wanting to lose weight, the frequency is usually calculated in the week. For example, your plan can be a walk 3, 4 or 5 times a week.

is the intensity level of effort you put into each exercise. For aerobic exercises intensity is usually measured in terms of the maximum heart rate, and intensity of strength exercises is measured in relation to the amount of weight you use, the number of reps and sets you perform, and the amount of rest time you take between sets.

Time is simply how long you exercise during each session. For example, 30 minutes of aerobic exercise (walking, jogging, cycling, etc) per session.

Type refers to whether you do aerobics or strength training exercise and the specific exercises you select for each one.

F.I.T.T. principle and Weight Loss

What are the basic F.I.T.T. principle concepts important if you plan an exercise program to lose weight?

They are important because they will help you:

o Start with the right exercises and intensity.

A measure your progress.

O Plan your exercise to maximize long-term weight loss.

Using F.I.T.T. principle is not only important to start planning exercise, it is also crucial to your long-term planning and weight loss and fitness success.

increase or change any or all parts of the FITT principle elements, you can:

1 Increasing the number of calories you burn during each exercise.

2 Improve your cardiovascular fitness and strength.

3 Help reduce the excessive and / or injuries during training.

4 Build variety into your program.

F.I.T.T Principle Guidelines

Here are some basic F.I.T.T. principle guidelines for aerobic and strength exercises to help you plan your exercise program.

Please note that these examples represent general guidelines only for those of us with low to moderate level of fitness. Use these guidelines to establish a program, and then customize your program to fit your specific needs and goals, as well as their experience and knowledge increases.

And do not forget to always consult your physician before beginning any new exercise program and consult a fitness professional (personal fitness trainer, fitness instructor, etc.) if you need help.

basic aerobic training guidelines

Frequency. Exercise 3 to 5 times a week

Intensity:. Maintain a heart rate between 60-80% maximum heart rate

maximum heart rate can be calculated using the Maximum Heart Rate test conducted fitness or health professional 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 heartbeats in heart rate monitor.

time:. Those of us with low levels of fitness should maintain our heart rates in the selected target zone for at least 15 to 20 minutes, with no warm-up and cool down periods

Those with a good fitness base should exercise for between 20 and 60 minutes in your target heart rate zone.

Type: Exercises that involve as much muscle as possible and provide a relatively consistent level of intensity are best. Good examples of these include:

of walking

Jogging on the

O Cycling

A swimming

about rowing

O Hiking

The basic strength training guidelines

Frequency: Exercise each body part 1-2 times a week. For lower intensity training or for those who have trained for some time, try exercising each body part 2-3 times a week. You can exercise different body parts on different days (called split routines) or you can train your entire body in each workout.

Intensity:. Choose a weight that can be performed 10 to 15 times (repetitions) per set

When you can perform more than 15 repetitions without rest, increase the weight slightly for your next workout.

If you are training full body workout every time, only 1-2 exercises for each muscle group and perform 1-3 sets of each exercise.

If you hire Split routinely try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.

Time: Beginners usually benefit from exercise, which lasts between 30 to 45 minutes. As you become fitter and stronger, you May want to increase your total workout 45-90 minutes. For most of us, especially those with limited time, sessions of 60 minutes are typically ideal.

s rest between sets, try not to last more than 2-3 minutes as a beginner. As you get fitter, try to reduce the time to 1 minute 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 perform and are most effective for those who are interested in losing weight. Examples of compound exercises are the bench press, push-ups, squats, shoulder press and deadlift.

Isolation exercises use only one muscle group to perform and include Bicep curls, tricep extensions, leg extensions, etc.

For those who are new to resistance training, compound exercises are the best. Once you have a basic level of power you can add isolation exercises to your workouts for variety and to help shape individual muscles.

Conclusion

Whatever your goal, current fitness level or exercise experience, you can hire FITT principle plan effective long-term exercise program.

using the guidelines above, you can plan an effective regime that will help you improve your cardiovascular fitness, strength, flexibility and, of course, help you lose weight.

Using F.I.T.T. principle in planning exercises to ensure that you achieve your weight loss goals as efficiently as possible. Not only will you achieve your goals in the shortest possible time, you'll also enjoy your routine more because of the variety built into it. If it was not enough, you will also reduce the likelihood of experiencing annoying and painful overtraining injuries that can cab or stop your weight loss and fitness progress.

While anyone with a basic knowledge of the above can plan their work, if you're new to exercise or have an existing injury or illness, we suggest you consult a personal trainer or other fitness professional. As well as designing a personal plan for you using the above, they can help you restore or work around existing injuries, teach you the right technique for each exercise in your program and advise you when to change your plan to use your new fitness levels.