Planning An Exercise Program
When designing an aerobic or strength training exercise 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 little 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 ll find the information 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 philosophy of what is necessary to gain a training affect from
...the lesser intensity sprint. Like earlier research studies, HGH stayed elevated for 1.5 to 2 hours after the sprinting program. And according to the researchers at the University of VA, the HGH released during exercise targets body fat for up ...
Specifically, the letters F.I.T.T. stand for:
Frequency
Intensity
Type
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 usually 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 effort you put into each exercise. For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use,
...with long legs and if the pedals do not adjust to your natural foot position. The motion of an elliptical trainer has been compared to running on air. However it is poor training for marathon runners as the motion is ...
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 during your exercise sessions and the specific exercises you select for each.
The F.I.T.T. principle and Weight Loss
Why are the basic F.I.T.T. principle concepts important if you are planning an exercise program to lose weight?
They re important because they help you to:
Start with the right exercises and intensity.
Measure your progress.
Plan your exercise to maximize long term weight
...required fast-twitch muscle fibers [2]. These studies were done on trained endurance athletes and indicated some positive correlations between strength training and running. Most athletes, beginners and advanced, should benefit from strength training as a cross-training activity to improve 5K ...
Using the F.I.T.T. principle isn t just important in your initial exercise 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 number of calories you burn during each exercise session.
2. Improve your cardiovascular fitness and strength.
3. Help minimize overuse/over training injuries.
4. Build variety into your program.
F.I.T.T Principle Guidelines
Here are some basic F.I.T.T. principle guidelines for both aerobics and strength training to help you plan an exercise program.
Please keep in mind that these examples represent general guidelines only for those of us with low to moderate fitness levels. Use
...in combination with a simple design of pulleys, wheels and inclines, uses a percentage of the weight of the user as the resistance transferred. Other types of resistance machines can use other forces other than gravity to provide resistance. These ...
And remember to always consult your doctor before commencing any new exercise program and consult a fitness professional (personal fitness trainer, gym instructor, etc) if you require 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 health professional or estimated using the formula:
For Women (230 - Age = Maximum Heart Rate).
For Men (220 - Age = Maximum
...fit and healthy. It also helps your body to work more efficiently and effectively. Aerobic exercises yield are very beneficial to your health. Aerobics if carried out consistently and regularly can be effective in weight loss. This is mainly because ...
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 maintain our heart rates in our selected target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.
Those with a good fitness base should exercise for between 20 and 60 minutes in their target heart rate zone.
Type: Exercises that involve as many muscles as possible and allow a relatively consistent level of intensity are best. Good examples of these include:
Walking
Jogging
Cycling
Swimming
Rowing
Hiking
Basic Strength Training Guidelines
...that elevates your heart rate, but doesn't pound you quite as much as running. This gives your muscles and joints a rest, while keeping your heart going! Cross training has some great benefits: 1) Gives joints, bones, and muscles a ...
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 your whole body each time you exercise, only do 1-2 exercises for each muscle group and perform 1-3 sets of each exercise.
If
...land, while aqua exercises are resistance and strength training aimed at improving strength and mobility. In either case the exercises are actually more strenuous than those that are land based and, at the same time, offer more support to soft ...
Time: Beginners usually benefit from exercise sessions that last between 30 to 45 minutes. As you become fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, particularly those with limited 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 reduce this 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
...the most important here are various weights. You can also use home fitness machines for resistance training. There are some combi machines on the market that can take care of all your weight and/or resistance training you need, for all ...
Isolation exercises use only one muscle group to perform 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 strength you can add isolation exercises to your workouts for variety and to help shape individual muscles.
Conclusion
No matter what your goal, current fitness level or exercise experience, you can employ the F.I.T.T. principle to plan an effective long term exercise program.
By using the guidelines above, you too can plan an effective regime that
...the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells. Examples of aerobic activity include: ...
Using the F.I.T.T. principle in your exercise planning will 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 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 anyone with the basic knowledge provided above can plan their own workout, if you are new to exercise or have an existing injury or ailment, we
...body fat. For many overweight people eating less is a good start because excessive caloric intake does lead to obesity. The problem starts when they start eating to few calories, essentially starving themselves of the vital nutrients and caloric energy ...
Scott Haywood is the editor of Australia’s leading [http://www.weightloss.com.au]weight loss and healthy lifestyle website weightloss.com.au. Weightloss.com.au is a free weight loss resource and [http://www.weightloss.com.au]weight loss products guide.
Hi Everyone, Some people have a difficult in time motivating themselves to workout. Others may have a hard time figuring out which work outs are best for achieving their goals. If you are experiencing these problems, you may need to work with a health trainer because he is the person to guide you in right path.