|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
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 an exercise program.
Specifically, the letters F.I.T.T. stand for:
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, the number of repetitions and sets you perform, and the amount of rest time you take in 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 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.
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 these guidelines to establish a program and then customize your program to fit your specific needs and goals as your experience and knowledge increases.
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 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 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:
Basic Strength 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 exercise 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 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 routine try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.
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 one muscle group to perform and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Deadlifts.
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.
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 will help you to improve your cardiovascular fitness, strength, flexibility and of course help you lose weight.
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 suggest you consult a personal trainer 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 exercise in your program and advise you of when to modify your plan to take advantage of your new fitness levels.
For all your weight loss and healthy lifestyle needs, visit www.weightloss.com.au and become a happier, healthier you.
David Bruton Jr. promotes exercise and eating well for Fuel Up to Play 60 - DenverBroncos.com (blog)
In our modern day society we have moved away from walking anywhere and think nothing of jumping into the car for a quick trip to the corner shop. We live life at such a fast pace that we feel we dont have time to walk anywhere and as a result we are probably the most unfit that we have ever been.
How To Overcome Workout Plateaus
Humans are habitual. They strive on routine and rituals.
STRETCHING; Why Should I?
This short article looks at some of the tips, tricks and helpful hints you can use to help prevent sports injury and do-away with stiff, aching muscles & joints. It's been put together to answer some of the more common questions we get regarding stretching and sports injury, and details a number of useful sports injury prevention techniques.
Exercising With Kids -- Tips For Parents
Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle.
Stretching and the Warm up - Are You Confused?
Lately, I've been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up.Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm up, and some people are under the impression that stretching should be avoided altogether.
6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 1
Author, H. Besser, in his book, "Perseverance:How To Develop It," shares a Norwegian fable about a man who left his hometown to rejoinhis fiancée.
Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 3)
There are three main types of exercises to include in a basic exercise program:Range-of-motion exercises - These lessen stiffness and help with improving flexibility. "Range of motion" refers to the area within which the joints move naturally or on a daily basis.
People Walking: How Some People Enjoy Their Exercise Walking
People walking regularly for exercise often walk for more than just that. They are those who have found their sweet spot in walking.
VO2 Max- Exposing the Myth
VO2 max is defined as the maximal amount of oxygen the body is able to extract and use to support work performed by the body. It is therefore an indirect measure of the aerobic power of the body, which is controlled by complex interactions between neural (brain and nervous system), cardiovascular (heart and lungs) and skeletal muscle factors.
5 Ways to Fit Fitness In
Five points to consider when you want to fit fitness into a hectic lifeWhen I tell people what I do for a living, many will tell me they wish they had the time to exercise, but just can't seem to fit it in. This is one of the biggest excuses people give for not making exercise a part of their life.
Speed Training With Intensity - Bound To Get Faster
Bounding can be a great addition to your high intensity workouts - and it's essential to getting faster.I remember the first time that I ever bounded for speed.
Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 1)
Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm.
Try Different Forms of Exercise for Success
If you have always used free weights, then switch it up and try training with machines like "Hammer Strength" or "Nautilus". These are excellent weight resistance machines and they will really work your muscles from different angles and different intensities.
Exercise TipsThe most effective exercise regimen includes both strength training and cardiovascular (aerobic) training in a consistent, regular program.· 2-4 days of strength training and· 2-5 days of aerobic activity; or· 3-4 days of circuit training.
The Science of Carbohydrate Loading
A valid connection between hypoglycemia, fatigue and premature termination of exercise been firmly established and therefore carbohydrate loading is a proven form of boosting running endurance in prolonged events lasting more than two hours in duration. While there are various methods of carbo-loading, the process basically involves consuming large quantities of carbohydrate-rich food in order to saturate the body's carbohydrate stores.
How to Pick a Good Personal Trainer
One of the major benefits of the YourBestBodyNOWProgram and several other programs like it is that you can lose weight and meet your fitness and weight loss goalseven if you have neither the time nor money to get a personal trainer.At the same time, if you do ultimately decide to hire trainer at some point,I want to make sure that you are going about it in a way that will bring you the absolutemaximum benefit.
The Truth about Spot Reduction
At any point, we can pick up the latest fitness magazine or see a television ad for the newest "abdominal reducer" exercise. These gimmicks are feeding on society's obsession with a "six pack" and everyone is searching for the answer to lose those love handles.
After WLS: Walking for Wellness
Step for step, mile for mile, walking is the best cardiovascular activity you can include as part of your weight loss surgery success story. Walking is easy, accessible, inexpensive, individual and effective.
How Exercise and Beta-Glucan Help the Immune System
It is thought that moderate exercise, such as speed walking, jogging, and aerobics may enhance your body's natural resistance to infection. This is due to that fact that this kind of physical activity activates the release of immunostimulatory factors, such as growth hormones, cytokines, and prolactin, which in turn activates various populations of immune cells.
Doing vs. Performing: The Difference Between Exercising and Getting Results
Back when I was young and living on my parents' farm, there always seemed to be plenty of tasks that were reserved for the low man on the totem pole. And you guessed it.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © BoxingScene.com LLC. All rights reserved.