\u00a9 2021 wikiHow, Inc. All rights reserved. The intensity can change based on your goals. If you’re trying to get in shape, choose 3-5 days each week to exercise. Once you've outlined your specific objectives and experience, find a workout routine you'd like to try (on the Internet, in a book or magazine, or from a fitness professional), and then it's time to apply the FITT Principal to perfectly tailor the plan to fit your needs. Having more than one go-to cardio activity is the best way to reduce boredom, and your body needs variability along with progressive overload. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. An easy way to remember how your program is prescribed is to use the FITT principle. In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start when figuring out how often to work out for both cardio and strength training.. As we get older, our bodies take longer to recover from an exercise session. For instance, you may have to do several sets of planks, push-ups, burpees, and crunches to reach your 30-minute mark. Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Overload can be achieved by using FITT (see below). While you want to build strength, you don’t want to strain yourself in the process. If you're a beginner, you might start with a workout of 15 to 20 minutes. For instance, you can work out your chest and shoulders on Tuesday and Friday, then work your legs and biceps on Monday and Thursday. APPLYING THE FITT PRINCIPLE TO THE COMPONENTS OF FITNESS The following are state recommendations for the application of the FITT principle to the Health Related Components of Fitness. Your intensity is made up of the exercises you do, the amount of weight you lift, and the number of reps and sets you do. If you don’t warm up properly, you may be setting yourself up for a strain. You’re basically telling your body: “Hey, look at this. Med Sci Sports Exerc. How often will depend on the type and the intensity. Thank you, {{form.email}}, for signing up. wikiHow's. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Pick at least 2 days where you can fit in at least 30 minutes of strength training. • Warm up and perform dynamic stretching (stay below 142 BPM). FITT method. Understanding the FITT Principle Principle Guideline Description F Frequency This is how often you would exercise. Trustworthy Source Think about your average day, factoring in your work schedule and any other activities you have going on. If your weights feel too light, switch to equipment that’s 1 to 2 lb (0.45 to 0.91 kg) heavier. This way, you can comfortably do a higher number of reps! Read our, The Amount of Exercise You (Really) Need to Lose Weight, Use Shorter Workouts to Exercise When You Can, Total Body 30-Minute Strength-Building Workout, Considering How Often You Should Workout When Starting An Exercise, How to Set up All the Components of an Effective Workout, Why You Should Add Cardio to Your Workout Routine, Get Strong and Fit by Overloading Your Muscles in Strength Training, 6 Weeks to Fitness for Absolute Beginners, Fitness Workout Program to Try for First Time Exercisers, Metabolic Conditioning for the Ultimate Calorie Burn, Burn More Calories With High-Intensity Circuit Training, The 10 Best Health and Fitness Apps for the iPhone, 3 Sample Workout Schedules for a Complete Exercise Program, Cardio Guidelines for Seniors to Start Exercising and Be Healthy, Short on Time? You can easily change the type of strength workouts you do, from total body training to adding things like supersets or pyramid training to liven things up. For instance, if you’re just running for the first time, start a slow, jogging pace instead of a sprint. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. FITT (frequency, intensity, time, and type) is one way to remember the general guidelines … Click to see full answer. The following is information from the American Academy of Pediatrics summarizing the FITT method and includes general fitness tips and an activity log. stands for frequency, intensity, time, and type of exercise. Running, walking, cycling, dancing, and the elliptical trainer are some of the wide variety of activities you can choose. Thanks to all authors for creating a page that has been read 1,849 times. 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. Applying the overload principle to training means that performance will improve - no overload, no improvement. Applying the FITT principle will ensure that your training is reasonably effective. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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