Health Articles - Getting F.I.T.T. Is Easy
It's easy to understand why some feel overwhelmed about beginning a new fitness routine. Virtually every day the media is bombarding the public with the latest "diet research" often times contradicting what may have been reported just weeks earlier. And infomercials swear that 20 minutes of this or 15 minutes of that is all that is required to look like a Hollywood star.
With so much information (and misinformation), it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it's not difficult at all to determine what workout will provide health benefits.
An easy way to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type.
Frequency: As you might expect, this refers to how often you will exercise. After any form of exercise is performed your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing.
Intensity: Defined as the amount of effort or work that must be invested in a specific exercise workout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout.
Time: Again, this is rather self-explanatory. Time is simply how long each individual session should last. This will vary based on the intensity and type.
Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform.
Now you know the F.I.T.T. principle so planning a workout program and getting started should be a breeze. The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets.
Planning a new fitness routine by breaking it into the four F.I.T.T. principle pieces allows you to quickly create a workout plan that will truly provide you with results.
For beginner exercisers choosing the Type of exercise may be the best place to start mapping out your routine. After all, if you have the perfect frequency, intensity and time but hate the actual exercise then you'll never do it. So, start with something you like. This may be walking, biking, swimming or something else.
Next determine the Frequency. Consider how much time each week you truly will devote to this workout. Be realistic. There's no purpose in setting expectations so high that you likely will fail. Remember, the ACSM guidelines are 3-5 times per week, so a good start would be three days.
If you are very limited in your schedule then determining your Time would be the appropriate next step. Otherwise, choose your Intensity level, which will help determine how long your workout session should be. For example, a higher intensity will typically provide more benefit (such as burning more calories in a shorter amount of time). So, choosing to jog may require only 30 minutes of commitment versus walking which may require 45-60 minutes.
Here's a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. principle. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency).
That's all there is to it. Now get out there and get FITT!
Click here for info onLexington Speed Camps and High Point speed camps.
Check here for intensecardio workouts.
Related Tags: fitness, training
Your Article Search Directory : Find in Articles
Recent articles in this category:
- A Look at How Saunas Are Healthy
Most people go to Saunas in order to relax after a stressful day or intense exercise. The act of sit - The Rigid Training of Army Fitness Program
When you are healthy, it leads you to have a quality and enjoyable life. It improves your dispositio - How Important is Finding a Dentist Speaking the Same Language With You
I personally hate to visit my dentist. Neither because she is a unprofessional dental care provider - The Right Diet For Acne
Acne occurs when the over production of oil (sebum), from the sebaceous glands, clogs the follicle, - Scrubs - The Health Care Worker Uniforms Trend
Throughout history, fashion has not usually been dictated by comfort or purpose. This is not the cas - Hippotherapy is an Excellent Physical Therapy Choice
When the average person thinks of physical therapy, they immediately picture a trained expert and a - Getting the Best Massage Therapy
Having a massage can help take away the feeling of tension and stress that runs through your body af - Do You Have a High Risk Factor For Gum Disease?
According to the American Academy of Periodontology, there are certain factors that create a higher - Where to Buy Pure Acai Berry?
Life feels so lonely when your friends shun you. However, have you ever thought why did this occur?Y - Options to Keep in Mind Regarding Body Massage Toronto
The amount of stress that we all deal with on a day to day basis can have a harsh affect on our bodi
Most viewed articles in this category:
- What About The Zone Diet?
What Are Gums? Gums that are common food additives are also water-soluble, found in stems and seeds - Freestyle Bmx - Drive yourself to the Limits
Freestyle BMX otherwise also known as Bike Stunt is actually the trick of maneuvering bicycles. Well - Serious Fat Loss Using Boxing Training
This brief article will outline a boxing workout you can use to get shredded and take your condition - Hemaroids
Do you feel constipated frequently? Do you postpone your bowel movements? Do you exclude roughage fr - Folding Mountain Bikes - your Travel Mates, your Convenience!
Folding mountain bikes are essentially practical bicycles, which are easy to store and transport. Th - How Exercising Helps In Losing Weight
The beneficial effects of exercising were used to treat obesity since the beginning of modern medica - What Physical Activity Is Best For You
As you may already know, physical activity and health come together, like a couple. Regular exercisi - Treadmill Running Tips
Running is a beautiful way to get fit. It is so simple and so basic, and while it can be difficult a - The Gestational Diabetes Fear For Moms
Gestational diabetes is a type of diabetes that develops in pregnant women in 2-3% of pregnancies. F - Low Carb Diet - Weight Loss Benefits
A low carb diet, as the name implies, is a diet that is low in carbohydrates (bread, rice, sugar, es