When designing an aerobic or impel training rehearsal 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 slight bit of knowledge whatever can use this principle in designing an rehearsal 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 rehearsal schedule or take your current disposition to the next level, you'll find the facts and tips in this narrative 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 essential to gain a training work on 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 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 effort you put into each exercise. For aerobic exercises intensity is normally measured in terms relative to your maximum heart rate while the intensity of impel 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 between sets.
Time is plainly how long you rehearsal during each session. For example, 30 minutes of aerobic rehearsal (walking, jogging, cycling, etc) per session.
Type refers to whether you do aerobics or impel training during your rehearsal sessions and the exact exercises you select for each.
The F.I.T.T. Principle and Weight Loss
Why are the basic F.I.T.T. Principle concepts leading if you are planning an rehearsal schedule to lose weight?
They're leading 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 leading in your introductory rehearsal 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 fat you burn during each rehearsal 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 impel training to help you plan an rehearsal program.
Please keep in mind that these examples describe normal guidelines only for those of us with low to moderate fitness levels. Use these guidelines to fabricate a schedule and then customize your schedule to fit your exact needs and goals as your caress and knowledge increases.
And remember to always consult your doctor before commencing any new rehearsal schedule 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 condition 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 your heart rate is with a heart rate monitor.
Time: Those of us with low levels of fitness should enounce our heart rates in our excellent 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 impel 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 separate parts of the body on separate 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 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 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 normally benefit 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 slight 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 cut this time to 1 slight 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 the most sufficient for those curious in losing weight. Examples of compound exercises contain Bench press, Push-ups, Squats, Shoulder press and Deadlifts.
Isolation exercises use only one muscle group to perform and contain Bicep curls, Tricep extensions, Leg extensions, etc.
For those new to resistance training, compound exercises are best. Once you have a base level of impel 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 rehearsal experience, you can employ the F.I.T.T. Principle to plan an sufficient long term rehearsal program.
By using the guidelines above, you too can plan an sufficient regime that will help you to enhance your cardiovascular fitness, strength, flexibility and of course help you lose weight.
Using the F.I.T.T. Principle in your rehearsal planning will ensure that you perform your weight loss goals as efficiently as possible. Not only will you perform your goals in the shortest potential time, you'll also enjoy your disposition 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 provided above can plan their own workout, if you are new to rehearsal or have an existing injury or ailment, we suggest you consult a personal instructor or other fitness professional. As well as designing a personal plan for you using the formula above, they can help you rehabilitate or work around existing injuries, teach you the right techniques for each rehearsal in your schedule and suggest you of when to modify your plan to take benefit of your new fitness levels.
0 comments:
Post a Comment