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. Especially when you are starting, moving more will be more important than how much you exercise. If you’re doing something really intense, like 2-minute planks, give yourself at least 2 minutes to cool down before doing another plank. principles, such as: Even just changing one of these elements can make a big difference in your workout and in how your body responds to exercise. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. For instance, you can jump rope for 30 minutes on Monday, go for a jog on Wednesday, and do Zumba on Friday. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. • Begin aerobic workout of your choice (speed walking, jogging, biking, For instance, you can do aerobic exercise on Monday, Wednesday, and Friday, then focus on strength training on Tuesday and Thursday. If you are getting above the high end of your THR zone (approximately To do this exercise, lie on your side then left your body off the ground while anchoring 1 arm and your feet in place. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. F = Frequency Of workouts per week. Optimize your workout and achieve the desired results by learning more about the 5 principles of fitness: 1. By using our site, you agree to our. Last Updated: May 13, 2020 Click to see full answer. Without proper overload we can't get faster. If you're doing interval training and working at a very high intensity, your workout will be shorter, around 20 to 30 minutes. This is when you use several modes of training to reach your desired fitness goals. Depending on your goal, guidelines recommend moderate exercise five or more days a week or intense cardio three days a week to improve your health. Does the Order of Exercise Make a Different in Your Fitness? The longer you rest between sets, the longer you allow your heart to recover and slow down. Whether you get just 1 more rep on just 1 set, or add 5lbs to all of your sets… it doesn’t matter. Med Sci Sports Exerc. What Is The FITT Principle? The FITT Principle describes how to safely apply the fitness components of _____ and _____ resistance. The next element of your workout plan is how long you exercise during each session. [10] Sets are collections of reps, and can differ depending on your fitness level. To do a basic lunge, place 1 foot forward and lean forward. F: A way to apply the FITT Principle to help your cardiovascular endurance is by starting off with how Frequent you do it. Intensity: Increasing the difficulty of the exercise you do. Cardio workouts are usually scheduled more often. principle outlines how to manipulate your program to get in shape and get better results. “These variables work together to equal your total exercise workload,” says Cody Braun, Openfit fitness expert. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Harvard Medical School's Educational Site for the Public 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. There are different ways that you can measure your workout intensity. principle and an easy one to manipulate to avoid overuse injuries or weight loss plateaus. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Go to source, Core: Try 10 to 20 reps of “Superman’s,” where you lay flat on the ground and lift your arms and legs up simultaneously. 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. [20] {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c5\/Apply-the-FITT-Principle-Step-1.jpg\/v4-460px-Apply-the-FITT-Principle-Step-1.jpg","bigUrl":"\/images\/thumb\/c\/c5\/Apply-the-FITT-Principle-Step-1.jpg\/aid11857061-v4-728px-Apply-the-FITT-Principle-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":" \u00a9 2021 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image may not be used by other entities without the express written consent of wikiHow, Inc. \u00a9 2021 wikiHow, Inc. All rights reserved. For example, a total body workout could take up to an hour, whereas a split routine could take less time because you're working fewer muscle groups. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. The first component of the FITT principle refers to the number of days you can actually work out in a week. The intensity can change based on your goals. Frequency, or how often you exercise. This image may not be used by other entities without the express written consent of wikiHow, Inc. \u00a9 2021 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. For instance, you can focus on stretching your arms on Monday, your legs on Tuesday, your shoulders on Wednesday, and so on. How long you lift weights will also depend on the type of workout you're doing and your schedule. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. If your muscles feel like they’re about to collapse after you do 20 push-ups, do 12-14 reps instead. I: You can start by slowly jogging for about 1/3 of the lap (low intensity) and then around the 2/3 mark you can start jogging then when your about to finish you can sprint the rest of the way back to where you started.
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