Frequency: Cardiovascular training is the optimum workout for these goals, and frequency can range from two to seven days per week.
Intensity: Once again, your intensity depends on your current fitness level. Keep your heart rate within your target range (50 to 70% of your maximum heart rate) to get results without risk. A heart rate monitor makes it easy to track your intensity, but you can do it the old fashioned way too:
1. Determine your maximum heart rate (MHR). The commonly used formula subtracts your age from 220, but new research from Northwestern Medicine in Chicago says calculating a woman's MHR is a little more complicated: 206 minus 88 percent of a woman's age. A 32-year-old woman's MHR, for example: 206 - (0.88 x 32) = 178 beats per minute (BPM).
2. Multiply your MHR by 0.7. In our example: 178 x 0.7 = 125. This means that a 32-year-old woman who wants to improve aerobic fitness needs to exercise at 125 BPM to operate in the correct zone.
Type: Cardiovascular training can be anything that increases the heart rate over a prolonged period of time, including jogging, running, cycling, swimming, hiking, or rowing.
Time: Aim for a minimum of 20 to 30 minutes per session. As with strength training, you don’t want to overdo it. Instead of heading out for a two-hour jog, concentrate on working in your target heart rate zone up to 40 minutes at a time and you’ll see great results.
Transcript of The F.I.T.T. Principle
People often say "I'm going to get in shape." But then they find themselves wondering: HOW? HOW? Fortunately, there is
something called the
F.I.T.T. principle. The FITT principle
make a plan
for their workouts. It does this by
should have They are:
Type It's not enough just to say, I'm going to start exercising. Instead, you need a clearly defined plan, including: Frequency:
you exercise. Intensity:
you exercise. Time:
you exercise. Type:
you do. It is often discussed in terms of how many
days per week someone exercises. As an example: Lance rides his bike
six days a week. This is the FREQUENCY
of his workouts. Intensity could be the speed you run, the amount of weight you are lifting, or even just be "your body weight" if you are doing exercises like push-ups. As an example: Allyson runs FULL SPEED sprints at practice. This is the INTENSITY of her workout. Time can refer to minutes and seconds, or to the amount of repetitions. It tells you when to stop. As an example: Jay does THREE SETS OF TEN biceps curls. This is the TIME for his workout. This basically tells what type of exercise you plan on doing. It can be almost anything! As an example: Holly does Power Cleans in the weightroom. This is the TYPE of workout she has chosen. In addition to using the FITT principle for planning workouts, it is also important to know about:
SPECIFICITY and OVERLOAD SPECIFICITY
is the idea that you should choose exercise TYPES that will specifically help you achieve your fitness goals. OVERLOAD
is the idea that in order to ever IMPROVE your level of fitness, you need to plan on gradually increasing the difficulty of your workouts. So all of these concepts work together to help you form an effective workout plan and reach your fittness goals. Using FITT, SPECIFICITY and OVERLOAD... Everyone has different reasons for exercising, so it makes sense that different people should choose different types of exercises as part of their plans. As an example: A marathon runner should practice running, and doesn't really need to do a lot of bench pressing. A basketball player should choose exercises for his leg strength and quickness, without needing to ever run ten miles at a time. Keeping this in mind would help them use SPECIFICITY when planning their workouts. In other words, you can't expect to get better if you do the same exact workout over and over. As an example: You could add 1/2 mile to your jog every week. You could add five pounds to your military press every week. You could lift the same amount of weight only add reps or sets. Basically, intentionally increasing the FREQUENCY, INTENSITY, or TIME of your workouts uses the principle of OVERLOAD. Can help you look less like this... and more like this... WOW!