The most difficult part of exercise is usually not exercise itself. It is to know how to start. It can be a threat to find out what to do and how often it should be. You can accompany a strategy that can actually stick to creating safe and effective exercise routines. Input: FITT principle.
Also known as fitt formula is a simple guideline set that you can follow to design the exercise program you adjusted to you. target,,, Fitness experienceAnd lifestyle.
What is the appropriate principle?
Suitable principles Frequency,,, Strongness,,, hourand categoryThis is a major variable that can be adjusted to get the desired results in exercise. alight Or hurt.
Cody Braun, CSCS, said, “These variables work the same as the total workout work. Learning how to effectively modify the four components of the FITT principle can help you set, reach, and prevent injuries.
The following is a deeper diving about how each part of the formula works to create the best exercise program.
1. Frequency
The frequency is simply a day of exercise routine and is the basis of the exercise program. “It is a design of the layout at the time of training here. Each muscle group And when Rest dayBrown says.
Do you want to have a 5 -day daily life, or can you only do it for 3 days?
The frequency of exercise ultimately depends on the schedule and goal, but the American College of Sports Medicine (ACSM) is at least 3 days a week.
2. Strength
The robber is an indicator of how hard you are working, that is, the cheating or barely hanging through exercise.
The goal is to consider when trying to find out what intensity it is. If you want to torch and develop muscles High strength interval training (HIIT) It can be a good option.
If you want Improves cardiovascular enduranceIt returns to the middle intensity Normal state Activities such as activities running and cycling. It all depends on what you are trying to achieve.
The second side to consider is the level of health. For example, if you are not used to fitness, you have too many HIIT exercises sore the next day. Too much in the previous movement can be discouraged and can give up the program. If the body does not prepare the strength of the level, you may be injured.
At first, it is okay to start with a strict exercise. Then, if you start improving your health, you can increase your strength slightly.
How to measure strength
To evaluate the strength Mike Donaba NickCSCS says it can be used Recognized exercise ratio (RPE) Determine how much effort you make. Based on you Maximum heart rate The RPE scale in exercise can be used to associate the numbers with the intensity of exercise. The lower the number, the easier it is to exercise.
Another option to measure the intensity of the exercise is « Talk Test ». If you can barely mutter words during exercise, you can reach the maximum strength. But if you can easily keep the conversation, exercise is on the light side of scale.
3. Time
This part of the fitt abbreviation refers to the duration of each exercise session. You are in crisis at time and can only be squeezed. 20 minutes exercise? Or is there a leisure to spend an hour in the gym?
Keep in mind that there is a inversely related relationship between time and intensity during exercise. « If the strength is higher, the time is lowered and the opposite is the same, » he explains.
In other words, the 20 -minute routine can continue to work, as well as longer daily life. If you want to follow ACSM suggestionThey propose to do an intermediate strength exercise of about five days a week. The high intensity exercise is over 75 minutes for 150 minutes or three days a week.
4. Type
Types represent certain exercise activities: running, WeightliftingKickboxing, etc. “All exercises are not the same.
To run a marathon, you need to focus on activities. Improves cardiovascular endurance. Maybe you want to be soft in your joints. Shocked activities Like swimming.
Or you may want to lose fat. For this goal, Braun suggests that it focuses on the exercise of burning calories and creating muscles like a healthy combination. heart and Resistance.
How to use the FITT principle
Make your own exercise plan Select from the exercise program It is already designed, and the Fiit principle can help to create an overwhelming process that is easy to manage.
Dividing the process into four parts, “You can get a better idea of how the routine looks and how you can adjust it. Achieve your goalsOr there is a lack of certain activities. ”Donavanik says.
When you start the program, evaluate your progress and check your mood every few weeks. “If you start to find out a plateauPerhaps it’s time to change one of the variables. ”Braun says.
If you switch one or two variables every six to eight weeks, you will have time to master your daily life while maintaining progress.
Donavanik said, “For example, the frequency, time and type can be maintained in the same way, but you may want to increase the intensity of exercise.
On the other hand, if you feel that you are constantly sick or tired, Braun is recommended to lower the variable to avoid injuries and exhaustion. For example, it can occur if you exercise for 50 minutes at a maximum strength for 5 days a week.
In this case, you can go back to the four -day exercise and evaluate what you feel. Or maybe you can adhere to the same day, but shorten each exercise by 15 minutes.
Adjusting the components of the FITT principle can adjust the program that suits the needs and achieve the goal in an efficient manner without hurt.
Are you struggling to organize your exercise routines? Leave programming to experts BODI’s exercise programProgram length, exercise period, strength and type of exercise are all different. From weightlifting and hiit to barre and yoga, we offer dozens of programs that fit their unique goals and preferences.
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