The most difficult part of the exercise is not usually the exercise itself. Yes know how to start. It can be intimidating to understand what to do, how long and often. Creating a safe, effective exercise routine that you can actually stay in, gets a strategy. Sign in: Principle Fitt.
Also known as Formal Fitt, this is a series of simple guidelines you can follow to design a training program adapted for your goals, fitness experience and lifestyle.
What is the principle of fit?
The principle of the fitt stands for frequent, heaviness, AGEAND KINDwhich are the main variables you can fit to help you get the results you want from a drill – all in a timely manner with limited combustion risk or hurt.
“These variables work together to equalize your overall exercise load,” says Cody Braun, CSCS. Learn how to effectively modify the four ingredients of the FIT principle can help you set and achieve the goals of the accessible fitness and prevent damage, he explains.
Here you have a deeper dipping on how each part of the formula works to create the best training program for you.
1. Frequency
Frequency simply refers to the number of days in your training routine, and is the foundation of your training program. “This is where you design the appearance when you train every muscle group and when you get rest days,” Braun says.
Do you want to make a five-day routine, or can you only engage in three days?
Your training frequency will ultimately depend on your schedule and goals, but the American College of Sports Medicine (ACSM) recommends a minimum of three days a week.
2. Intensity
Intensity is an indication of how difficult you are working – in other words, whether you are breeze through a drill or barely hanging.
When you are trying to figure out what level of intensity you should aim for, one thing to consider are your goals. If you want to get fat and develop muscle, high -intensity interval training can be a great option.
If you want to improve your cardiovascular durability, turn into moderate intensity stable activities, such as jogging and cycling. It all depends on what you are trying to achieve.
A second aspect to consider is your fitness level. For example, if you are completely new to the gym, a HIIT workout can be a lot and makes you very tired or hurt the next day. Taking too much beaten from your previous exercise can be discouraging, and this can make you give up on your program. It can cause damage if your body is not ready for that level of intensity.
It is good to start with exercises that are not so rigorous at first. Then, as you start to improve your fitness level, you can increase the intensity little by little.
How to evaluate the intensity
To assess the intensity, Mike Donavanik, CSC, says you can use the degree of perceived exercise (RPE) to determine how much effort you are deciding. Based on your maximum heartbeat in a drill, the RPE scale allows you to associate a number with the intensity of the exercise. The lower the number, the easier the exercise.
Another opportunity to assess the intensity of a drill is the “Test of Test”. If you can barely cheat a word while exercising, then you are likely to achieve your maximum intensity. But if you can easily keep a conversation, then drill is on the easiest side of the ladder.
3. The time
This part of the acronym Fits refers to the duration of each training session. Are you printed in time and can only squeeze into 20-minute workout? Or do you have the free time to spend a full hour in the gym?
Whatever the duration of the exercise you choose, keep in mind that there is an opposite relationship between time and intensity during training, says Brown. “When the intensity is higher, (time) will be lower, and vice versa,” he explains.
This means that you can still make those 20-minute routines work as well as the longer ones: the intensity simply has to be in full strength. If you want to follow the ACSM recommendation, they suggest doing five days of moderate intensity exercises per week in the total a minimum of 150 minutes, or three days a week high intensity exercises to reach a total of 75 minutes.
4. Type
Type refers to specific exercise activity: jogging, lifting weights, kickboxing, etc. “Not all drills are equal,” Braun says. That is why it is important to choose the exercise that will push you towards your goals.
If you want to run a marathon, you need to focus on activities that improve your cardiovascular sustainability. Maybe you want something that is soft in your joints, so you choose a low -impact activity like swimming.
Or you probably want to lose fat. To this end, Brown suggests to focus on calorie -burning and muscle drills as a healthy combination of cardio training and resistance.
How to use the Fitt Principle
Whether you are creating a training plan on your own or trying to choose among the training programs that are already created, the FIIT principle can help make the overwhelming process of getting more manageable.
By breaking the process into four parts, “This allows you to get a better idea of what your training routine looks like, how you can tear it down to meet your goals, or where certain activities may be missing,” Donavanan says.
When you start a program, check with yourself every two weeks to appreciate your progress and see how you feel. “If you start to notice a plateau, it’s probably time to change one of the variables,” Braun says.
Crossing only one to two variables every six to eight weeks gives you time to own a routine while keeping progress.
“For example: frequency, time and type can stay the same, but you may want to increase the intensity of your drills – this can be more severe weight, more repetition or faster running speed,” Donavan explains.
On the other hand, if you feel hurt or permanently tired, Braun recommends lowering a variable to avoid damage and burning. This can happen, say, if you are exercising five days a week with maximum intensity for 50 minutes.
In this case, you can call back in four days of training and appreciate how you feel then. Or, maybe you adhere to the same number of days, but you cut each workout by 15 minutes.
By shaking the ingredients of the Fitt principle, you can adjust a program to suit your needs and achieve your goals in an efficient way without hurting.
Are you trying to merge a training routine? Leave the programming to the experts and try one of the bodial training programs, which all differ in the length of the program, the duration of training, the intensity and the type of exercise. From lifting weights and hiit to Barre and Yoga, we offer dozens of programs that can fit your unique goals and preferences.
