Monday, March 12, 2007

F.I.T.T. Training

F.I.T.T. (Frequency, Intensity, Time, Type) Aerobic Training

Frequency: 3 to 5 times per week with day off to rest and to recuperate!

Intensity: 55 to 85% of predicted heart rate (consult with an exercise specialist). ALWAYS – start slowly and build endurance over a long period of time!

Cardio Time: 20 to 60 minutes per session. The time you spend exercising will depend on your fitness level. Build up slowly over time to longer exercise durations.

Type (mode): walking, running, swimming, cycling, hiking, dance, aerobic classes... etc.

F.I.T.T. Strength and Endurance Training

Frequency: For Increased Strength Gain (heavier weights) – 2 to 3 times per week - muscles need more rest! DO NOT EXCEED 3 SESSIONS / WEEK

For Increased Muscular Endurance (lighter weights): 3 to 5 times per week. DO NOT EXCEED 5 SESSIONS / WEEK

Resistance Training Intensity For Strength Gain: Lift 4 to 8 Repetitions / set based on approximately 50 to 80% of your maximum lifting capacity

For Increased Muscular Endurance:15 to 30 repetitions 25 to 50% of your maximum lifting capacity.

Type (mode): Target muscle groups. Don’t waste your time in the gym! Have a plan and stick to it! Select appropriate exercises for the specific muscle groups you wish to train. Train reciprocating (both front and back) muscle groups Balance muscle development throughout all parts of your body.

Time: Allow your body time to adapt – this will reduce muscle soreness, fatigue and potential injury to your muscles! Increase the amount you lift slowly.

Progression and Adaptation: rest between sets or alternate upper and lower body.

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