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One of the most basic guidelines used to develop a proper
fitness program is F.I.T.T. The F.I.T.T exercise principle
is use by fitness professionals around the world to aid
them in creating proper fitness programs for themselves
and clients. The F.I.T.T. principle is a basic philosophy
to guide people towards quality exercise and finess plans.
F.I.T.T. = Frequency, Intensity, Type and Time.
Frequency
The frequency is based upon how much and how often
you train each body part. If you want to increase the workload
at each session then you would exercise less frequently
because you will need more time to recuperate. If want to
decrease the workload per body part at each session then
you can train more frequently. A factor in how often you
train is going to depend on your body's ability to recover
after your workout and be ready for the next session. This
will be something you have to determine on a personal level.
It is better to be consistent in your workouts and make
steady progress than to overtrain and be discouraged from
inconsistent and poor training results. Many people follow
the general guideline of working each body part 1 to 2 times
per week. Two basic methods that people follow: (1)every
body part/session-every other day-on a five day schedule(2)one
body part/session-everyday-on a five day schedule. Workouts
each day should stay within about one hour in length.
Intensity
Your workload determines the intensity. The amount of
work you do during a workout is your workload. Your workload
can be measured by three components: (1)the amount of weight
you lift during an exercise, (2)the amount of repetitions
and sets you performed of that exercise. A repetition is
one complete movement of an exercise and a set is the number
of repetitions an exercise is performed before stopping,
(3)the length of time it took you to complete the training
session. Basically the workload or intensity of the training
session can be determined by how much weight was lifted,
the number of repetitions that was completed, the number
of sets of the exercises that were performed and the amount
of time it took to complete the workout. You can change
your workload for just one exercise or an entire workout.
Time
Time is the third area of the FITT guidelines. This
is a measure of how much total time is spent during an exercise
routine. It is also a measure of time spent between each
exercise set. Most routines should stay within about one
hour in total length. This is because the energy needed
to perform a routine generally runs dry around one hour.
Beginners should have approximately 1-2 minutes between
sets, while advanced trainers can reduce the number to 30
seconds between sets.
Type
The body has the ability to adapt very quickly to any
routine that remains unchanged for too long. This make "Type"
very important. To get the most out of your workout you
need to change the types of exercises as often as possible.
This does not mean you have to change the routine around
completely. Type can be changed in many ways, here are some
examples: change the speed at which you perform a movement,
change the hand grip, change the angle of movement, change
the order in which you do your exercises, change only one
exercise, change the days around if doing one body part/day.
Be creative when implementing type. By changing the types,
you shock the muscle into development and past just maintenance.
This is a great way to get past plateaus
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