How to Apply the FITT Principle

Опубликовал Admin
26-08-2021, 00:30
21
0
Creating an exercise schedule for yourself can be really overwhelming, especially if you don’t have a lot of background in fitness. That’s where the FITT principle comes in handy! Short for Frequency, Interval, Time, and Type, the FITT principle helps you create a balanced exercise schedule for yourself, whether you’re an experienced athlete or a beginner just looking to get in shape. It only takes a few minutes to develop an actionable, doable workout plan that you can apply to your daily schedule.

Planning a Frequent Workout Schedule (F)

  1. Plan to do strength exercises at least 2 times each week for 30 minutes. Think about your average day, factoring in your work schedule and any other activities you have going on. Pick at least 2 days where you can fit in at least 30 minutes of strength training. If your weekdays aren’t very free, opt for the weekends instead.
    • Frequency is a key aspect of any strength training or endurance routine. While you want to build strength, you don’t want to strain yourself in the process.
    • Beginners should start with 2-3 days of exercise each week, while more advanced athletes can try 4-5 days.
    • Strength training is really helpful, as it can help improve your muscle endurance.
  2. Pick out 3-5 days each week to do a cardio workout. Think about your weekly schedule and try to plan around it as best you can. Choose times of the day where you aren’t quite as busy, like the afternoon or evening, so you can get in some aerobic exercise throughout the week.
    • If you’re trying to get in shape, choose 3-5 days each week to exercise. If you’re a well-developed athlete, you may want to exercise 5-7 days each week.
  3. Find time each day to get some stretching in for 15-30 minutes. Think about when you get a break in the day from work and other obligations. It doesn’t have to be a huge chunk of time—whether it’s when you wake up or after dinner, choose a time where you can relax and stretch for at least 15 minutes, in addition to a 5 minute warm up.
    • Frequent stretching can really help you to improve your flexibility.
    • You may be able to stretch in the morning before work, or later in the evening. Choose a time that’s right for you!
  4. Plan a well-rounded schedule that includes cardio and strength training workouts. Dedicate at least 2 days of the week to strength exercises, and 3 days of the week to cardio exercises. If you’d like to develop a more intense workout schedule, you can do both strength and aerobics on the same day!
    • For instance, you can do strength training on Monday and Thursday, cardio workouts on Tuesday and Friday, and do both strength and cardio training on Saturday.

Choosing a Workout Intensity (I)

  1. Use at least 60-70% of your total strength while strength training. Don’t be tempted to go all out in your exercises—instead, focus on taking baby steps. Think about your “limit,” which is the point in your workout where you can no longer continue. If you’re just starting out, push yourself to try a comfortable workout that leaves you a comfortable distance away from your “limit.”
    • If your muscles feel like they’re about to collapse after you do 20 push-ups, do 12-14 reps instead.
    • For instance, if you’re weight lifting, think about how much you can comfortably lift versus how much you can physically lift. If you can physically lift 60 lb (27 kg), do your weight lifting routine with 35 lb (16 kg) weights instead. This way, you can comfortably do a higher number of reps!
    • If you’re already in shape, try pushing yourself to 70-90% of your total body strength.
  2. Get your blood pumping each time you do a cardio workout. Check your pulse periodically whenever you try any aerobic exercise. Intensity can be pretty tough to gauge when you’re focusing on cardio, but you can check your pulse pretty easily to get an idea. Try to get your pulse in the “target heart rate zone,” which differs depending on your age.
    • For instance, a 20-29 year old’s target heart rate zone is between 100 and 170 beats per minute (BPM), while a 40 to 44 year old’s target heart zone is between 90 and 153 BPM. Check this chart to see what your target heart rate zone is: https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates.
    • You can check your pulse by pressing your pointer and middle finger against your neck, or by placing both fingers on the center of your wrist. Count the number of beats you hear for 15 seconds, then multiply that number by 4.
    • For instance, if you count 35 beats within 15 seconds, you can estimate that your pulse is around 140 BPM.
    • Smart watches may also help you keep tabs on your pulse.
  3. Stretch different muscles until they feel slightly uncomfortable. Choose a few easy stretches that aren’t too uncomfortable to hold for several seconds, like a leg lunge. Slowly extend and stretch each targeted muscle. Keep extending until your muscles feel pulled but not strained.
    • To do a basic lunge, place 1 foot forward and lean forward. Bend your opposite knee so it’s only 1 to 2 in (2.5 to 5.1 cm) away from the floor.

Exercising in Manageable Chunks (T)

  1. Perform 1-3 sets of 8-12 reps when doing strength training. Create a rough schedule to follow when you’re working different muscle groups. Doing the same exercise over and over can get pretty boring, so plan to try out multiple sets of different exercises throughout your workout. Start off with 8-12 reps if you‘re still building your strength, or try 12-20 reps if you’d like an extra challenge.
    • For advanced endurance workouts, you can do at least 2 sets of 12-20 reps. If you’re doing an intense strength workout, do 3-5 sets of 2-6 reps.
    • For instance, you can lift a 25 lb (11 kg) medicine ball for several reps of strength training. You can also try a couple sets of push-ups or sit-ups as a simple strength exercise.
  2. Give yourself a 30-60 second break between each strength training set. Don’t feel the need to get all of your exercise done at once! Once you finish a set, put down your equipment or get in a comfortable resting position for at least 30 seconds. If you’re doing more strenuous, high-intensity workouts, give yourself at least 2 minutes to catch your breath.
    • For example, if you’re doing multiple sets of jumping jacks, give yourself 30-60 seconds to relax between each set. If you’re doing something really intense, like 2-minute planks, give yourself at least 2 minutes to cool down before doing another plank.
  3. Aim to do a cardio workout for at least 20 minutes straight. Start your workout routine at a slow, comfortable pace. Set a timer for around 20-30 minutes, and keep exercising until that timer goes off. Always exercise at a comfortable pace that doesn’t leave you wheezing or completely out of breath.
    • For instance, if you’re just running for the first time, start a slow, jogging pace instead of a sprint.
    • If you’re a more seasoned athlete, exercise for at least 30 minutes straight.
  4. Maintain your stretch or position for at least 10 seconds. Set a timer or count slowly to 10 in your head. If you’d like to hold the position for longer, maintain the stretch for up to 1 minute. Try to do around 3 sets of each stretch, with at least 3 reps of each stretch in a set.

Picking Engaging Workout Activities (T)

  1. Choose a variety of different strength training exercises to try. Think about which parts of your body you’d like to train the most, then pick out a few different activities that can help you accomplish your fitness goals. For some activities, like resistance training, you may need to purchase special bands or ropes. Create a fun, well-rounded workout schedule that you won’t get bored of throughout the week.
    • For example, you can do several sets of resistance band training on Monday and Thursday, then focus on your strengthening on Tuesday and Friday.
    • Ideally, your entire workout should be at least 30 minutes. With this in mind, you may want to time your individual exercises so you can plan ahead. For instance, you may have to do several sets of planks, push-ups, burpees, and crunches to reach your 30-minute mark.
  2. Opt for a continuous sport or aerobic activity to keep your heart rate up. Experiment with different sports and everyday activities until you find something that you really enjoy. Try to find multiple workouts that you like so you can keep your fitness schedule new and exciting.
    • For instance, you can jump rope for 30 minutes on Monday, go for a jog on Wednesday, and do Zumba on Friday.
    • Hardcore sports like soccer and rugby are other great ways to get aerobic exercise in.
  3. Select a stretching or yoga regimen to follow each day. Think about which muscles you’d like to stretch throughout the week. If you want, you can focus on different muscle groups throughout the week, which may give you a more well-rounded routine. You can also experiment with different yoga poses, which can help you develop a lot of flexibility.
    • For instance, you can focus on stretching your arms on Monday, your legs on Tuesday, your shoulders on Wednesday, and so on.

Tips

  • Don’t push yourself too hard! The FITT principle is designed to help give you develop a well-rounded workout that doesn’t strain your muscles.
  • Consider mixing and matching different FITT workout plans to give yourself a more well-balanced fitness routine! For instance, you can do aerobic exercise on Monday, Wednesday, and Friday, then focus on strength training on Tuesday and Thursday.
Теги:
Information
Users of Guests are not allowed to comment this publication.
ТОП