Planning An Exercise Program

When designing an aerobic or strength training program, fitness professionals, such as personal trainers and gym teacher, always use the FITT principle as a starting point. The good news is that anyone with a little knowledge of this principle in designing an exercise program that will help them develop themselves to be increasingly fitter and stronger, and help them to lose control or their weight.

When you begin an exercise program or take yourcurrent program to the next level, you will need to find information and tips in this article what you do.

What is the FITT Principle?

The FITT principle is a basic philosophy of what is necessary to gain a training effect of a training program.

In particular, the letters FITT stand for:

• Frequency

• Intensity

• Type

• Time

Here is what each of these four things are:

Refers to the number ofTime you exercise. For the new training or those who just want to lose weight, the frequency is usually calculated as part of a week. For example, you could plan your on 3, 4 and only 5 times per week.

Intensity is the level of effort that you exercise in each. For aerobic exercise intensity is usually measured in terms of your maximum heart rate, while the intensity of strength exercises in relation to the amount of weight you use, the number is measuredRepetitions and gives you is required and the amount of rest time you take between sets.

The time is simply how long you exercise in each session. For example, 30 minutes aerobic (walking, jogging, cycling, etc.) per session.

Enter relates to whether you do aerobics or strength training during your training sessions and the specific exercises that you choose for everyone.

The FITT principle and Weight Loss

Why are the basic FITT principleConcepts important if you plan an exercise program to lose weight?

They are important because they help you to:

• Start with the right exercises and intensity.

• Measure your progress.

• Plan your exercise to maximize the long-term weight loss.

The FITT principle is important not only in your first exercise plan, it is also crucial to the long-term planning and weight loss and fitnessSuccess.

Due to the increase or modification of all or part of the FITT principle elements, you can:

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

2. Improve your cardiovascular fitness and strength.

3. To help minimize overuse / over training injuries.

4. Build variety into your program.

FITT Principle Guidelines

Here are some basic FITT principle guidelines for aerobic and strength training to help you in planning an exerciseProgram.

Please note that these examples are only general guidelines for those of us with low to moderate fitness levels. With these guidelines to create a program and then customize your program to fit your specific needs and goals, how your experience and knowledge increases.

And remember, always consult your doctor before beginning a new exercise program and consult a fitness professional (personal fitness trainer, gym instructor, consult, etc.) if you needHelp.

Basic Aerobic Training Guidelines

Frequency: Exercise 3 to 5 times per week.

Intensity: Eat a heart rate between 60 to 80% of your maximum heart rate.

Your maximum heart rate can be calculated using a Maximum Heart Rate test by a fitness or health professional or carried calculated using the following formula:

) For Women (230 - age = maximum heart rate.
) For Men (220 - age = maximum heart rate.

To the best and most practical way to monitor yourHeart rate is with a heart rate monitor.

Time: Those of us with low fitness should our heart rates in our selected target zone for receiving a minimum 15 to 20 minutes, with no warm-up and cool down periods.

Who a good fitness base should be between 20 and 60 minutes in the exercise of their target heart rate zone.

Type: exercises that so many muscles as possible and a relatively uniform level of intensity may be best. Good examples of thisinclude:

• Walking

• Jogging

• Cycling

• Swimming

• Rowing

• Hiking

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 training session.

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

If you have more than 15 repetitions without a break to run, increase the weight a bit for your next workout.

If you use your whole body every time you have physical training, not only 1-2 exercises for each muscle group and lead 1-3 sets of each exercise.

If you employ a split routine, you try to not more than 2-3 exercises per muscle group and 2-4 setsof 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 most effective for those interested in losing weight. Examples of compound exercises are bench press, pushups, squats, deadlifts and shoulder.

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

For the newlyStrength training and compound exercises are best. Once you have a basic level of strength you can add isolation exercises to your workout for different muscles and to help shape individual.

Conclusion

No matter what your goal, you will experience current fitness level or exercise, on can use the FITT principle to plan an effective long-term exercise program.

By using the guidelines above and you can plan an effective scheme that will help you get better yourCardiovascular fitness, strength, flexibility and of course also help you lose weight.

The FITT principle in the exercise of your planning will ensure that you achieve your weight loss goals as efficiently as possible. Not only do you achieve your goals in no time, you'll enjoy your routine more because of the variety built into it. If that were not enough, you will also reduce the risk of experiencing annoying and painfulOvertraining or injury, the stable stop your weight loss and fitness progress.

While it provides the basic knowledge about their own workout plan if you are new to exercise or an existing injury or illness, we recommend you consult a personal trainer or other fitness professional. In addition to designing a personal plan for you with the method described above, they can help you restore or work around other injuries, you learn the proper technique for eachMovement in your program and advise you to change your plan when the benefits of the new fitness level.

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