MAINTENANCE PRINCIPLE How to Set FITT Goals Based on Training Principles to Achieve and /or Maintain HRF Effective training takes time and patience. The FITT principle refers to Time, Intensity, Time and Time. The abbreviation FITT stands for frequency, intensity, time, and type of workout. This article looks at the FITT Principle and how it can help you to achieve your fitness goals, plus the FIIT guidelines that will enable you to tailor a personalized workout program. Here are a few examples: Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Men can increase the weight they use to between 10 and 15 pounds, and later 16 to 30 pounds, if desired. Keep a note of times taken, … Injury caused by overstressing a muscle or muscle group. The key principles when planning a programme are: Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses. Applying this training principles will cause long-term adaptations, enabling our bodies to work more efficiently to cope with this higher level of performance. Frequency – is how often will you do your exercise • 2. Privacy Don’t focus too much on any single thing, like leg tiredness or shortness of breath. These four principles of fitness training are applicable to individuals exercising at low to moderate training levels and may be used to establish guidelines for both cardio respiratory and resistance training. For an exercise plan to give you the most effective results fast, it should follow the FITT principle. Remember, it’s important to keep in mind that each family member’s fitness goals will be different based on age, sex, current fitness level, and available resources. • You should stretch after aerobic or strength activity. The acronym FITT outlines the key components, or training guidelines, for an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type. Over time, this can be increased to between 45 and 60 minutes at most. BORG, G. (1970) Perceived Exertion as an indicator of somatic stress. You won’t be disappointed! FITT Goals based on Training Principles 1. z 2. z ACTIVITY TIME! This will give you a way to measure incremental training progress, help motivate you and be more fun as your And boredom which can make it challenging to stay motivated. You just have to ask yourself: ->What do I want? Does pace, intensity, duration all play a role in helping to achieve goals? This is when you use several modes of training to reach your desired fitness goals. it can be used to regulate progressive overload. You don’t need to run a marathon or spend hours in a gym to feel the benefits of exercise. How hard should I exercise? Log in. In order to progress and improve our fitness, we have to put our bodies under additional stress. A device such as a heart rate monitor will help you to stay in the right zone as your exercise. This preview shows page 1 - 5 out of 16 pages. Start with one set, and increase this to two or three sets as you progress. While the benefits may overlap, the exercise you choose to focus on if you want to lower your body fat could be different to that you do when wanting to improve your general fitness, stamina, build muscle, or strengthen your heart. Increase the intensity of your workouts by manipulating the rest period after each exercise. Adult females can usually start with 3 to 5-pound weights, and adult males, 5 to 8 pounds. You need to diversify your workouts to include Muscular Strength, Muscular Endurance, Flexibility, Cardiovascular Endurance, and Body Composition to achieve the highest physical fitness. You can do short sessions targeting different areas on different days. When strength training, the intensity is determined by how much weight you lift, how many reps you do, and how long you rest between sets. 5 Components of Your Fitness Goals. To improve your strength and muscle tone, beginners should use light weights to exercise each body area – upper, middle, or lower – once or twice a week. Examples include Sit-Ups, Leg Extensions, and Bicep Curls. ... Means the method(s) of training chosen to achieve a person goals. Strength Training . This type of workout is called single muscle groups exercise. Their research confirms the usefulness of SMART goal setting, and their theory continues to influence the way that we measure performance today. Set a plan with specific goals and log your workouts and progress. Some healthy foods to incorporate into your diet include protein sources such as fish, lean beef, or chicken breasts. If you are new to exercise, remember, work your way up. Write down your objectives using the SMART format Setting SMART goals means you can clarify your ideas, focus your efforts, use your time and resources productively, and increase your chances of achieving what you want in life. With a goal like this, it’s a good idea to set a few more action-oriented SMART goals so that you have a game plan. We will look at each of these components below. These are used to increase the amount of work the body does, in order to achieve overload. FITT (frequency, intensity, time, and type) is one way to remember the general guidelines for what should be included in a fitness plan. Means how hard somebody trains. Time – it is how much time you will spend for a particular type of exercise. The FITT Principle will give you the ideal blueprint for your exercise program. DANCE_APPRECIATION_AND_COMPOSITION_Lesson_2.pptx, Copyright © 2021. The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response… Cardio Respiratory Training Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. With a goal like this, it’s a good idea to set a few more action-oriented SMART goals so that you have a game plan. MAINTENANCE PRINCIPLE How to Set FITT Goals Based on Training Principles to Achieve and /or Maintain HRF Effective training takes time and patience. The best way to do this is to maintain a healthy weight and get regular exercise. Frequency refers to how often or the number of times you should work out each week to get the best results. The FITT Principle (or formula) is a great way of monitoring your exercise program. This can be your starting point. In addition to busting through plateaus, the FITT principle encourages cross-training. For an exercise plan to give you the most effective results fast, it should follow the FITT principle. 5. Give FITT Principle Training a try! Many people favor it as it offers some exercise-free days each week. This category only includes cookies that ensures basic functionalities and security features of the website. Understanding the F.I.T.T. Learn how the F.I.T.T. Scandinavian journal of Rehabilitation Medicine, 2 (2), p. 92-98. Intensity. For our example we can use 3 months. These are the four elements required to develop an efficient workout plan that will enable you to achieve your goals. But opting out of some of these cookies may have an effect on your browsing experience. How do the principles of exercise apply to individuals training in a fitness club? Make a list of everything that you want in terms of strength, skills, movement ability, etc. This reflects how many sessions are carried out each week, month and year. These are the four elements you need to think about to create workouts that fit your goals and fitness level. Type: the specific type or mode of activity you choose. Scandinavian journal of Rehabilitation Medicine, 2 (2), p. 92-98. 3. z FITT PRNCIPLES 4. z WHAT DOES FITT STANDS FOR? Some long-term goals might be to run a marathon, enter a fitness contest, do a photoshoot, fit into your favorite outfit or lose a certain number of pounds and inches. This will vary depending on your primary fitness goal. Those who are already reasonably fit should aim for between 30 and 60 minutes. Frequency: Increasing the number of times you train per week 2. When it comes to working out, you need an effective plan. To get the best result from aerobic exercise, you should work at between 60% and 80% of your maximum or targeted heart rate. Over time, women may want to work with weights of between 5 and 10 pounds. Here are a few examples: Rank and prioritize as general goals, long-range goals, season goals, and monthly goals. Time references the length of the workout. Set yourself a concrete timeline as when you want to accomplish some or all of these goals. In fact, start making one of these goals happen this month! These cookies will be stored in your browser only with your consent. Individual ’ s a deeper dive into how each part of the activity analyze and how... Some exercise-free days each week, month and year sessions if you click a link and buy something I... Fundamental goal of training is to Maintain a healthy weight and get regular exercise find your rating the! Four elements you need an effective plan t need to think about your overall of. 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