FITT Principle

Presentation Transcript

How often you do exercise?

How often should you be exercising?

-Guidelines:

ideally 5-6 sessions per week

(all body parts each session)

- up to 6 days per week

(focusing on 1-2 body parts)

cardiorespitory training – using your heart rate is one of the best ways to gage your intensity
resistance training – workload is the best indicator of intensity and this workload has three components

-Guidelines:

cardiorespitory – lower level of fitness should maintain target HR for 20-30 minutes

- can increase that to 45-60 minutes

resistance training – no longer than 45-60 minutes and can be as short as 20-30 minutes
- need to make sure that you are not overworking and leaving enough time for recovery

-Aerobic (in the presence of oxygen - any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity)*
-improves your cardiovascular system
-should be continuous in nature
-should use large muscle groups
Running, walking, cycling, swimming, aerobics classes

Anaerobic (in the absence of oxygen... and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity)*
-stressing the neuromuscular system
-weights
-resistance bands
-circuit training

* Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.

*denotes definitions taken from http://www.1speedtraining.com/aerobic-anaerobic-training.html website

**CDC recommends:

Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.