any personal training plan should be developed using the fitt principles of exercise.

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About the FITT Principle We include products that we believe are useful to our readers. If you buy through links on this page, we can win a small commission. Whether it's new to fitness or in an avid gym, you can apply the FITT principle to what you do. FITT means: Each component works in tandem to help you achieve your fitness goals. This article will explore the principle of FITT, along with how you can incorporate it into your trainings. The principle of the FITT is a proven and true method to build an efficient training plan. It is especially useful if you are someone who thrives in the structure, as you can think of the components as a set of rules to follow. It is also ideal to monitor the progress of your exercise with cardiovascular activity and strength training. It was even found that the principle of FITT was useful to help researchers and health professionals create the right exercise regime for people who had just had a stroke. Let's explore every component. This refers to the frequency you exercise with. The point is to meet your goals without overtraining the body. This refers to how difficult an exercise is. When it comes to force training If you're new to an exercise program, you don't want to make the plan too challenging. This could cause injuries or burns. Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and strength builds. With strength training, there are three primary methods that you can use to measure intensity: When it comes to cardio To measure how hard you are working during a cardiovascular exercise, you can see your heart rate, which is measured by beats per minute (bpm). This begins with the determination of your fitness and age level. The heart rate area to which it is intended is based on a percentage of its maximum heart rate (MHR). Find your maximum heart rate (MHR)To find your MHR, use this calculation: 220 less your age = MHR. For example, if you are 25 years old, your MHR is 195 (220 – 25 = 195 MHR). 2. Find your target heart rate zone According to , aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You are also getting a training when your heart rate reaches 50 to 70 percent of your MHR. To find your target heart rate area, use this calculation: MHR multiplied by percentage in decimals. So this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165 According to the , the target heart rate area for a 25-year-old is about 95 to 162 beats per minute. How to track your heart rate One way you can is by checking your wrist or neck pulse and counting the number of strokes for 1 minute. A heart rate monitor is also a great way to monitor your heart rate during your training. Ideally, use one that shows your heart rate at the naked eye. This refers to the duration of each exercise. at least 150 minutes of moderate intensity exercise or at least 75 minutes of high intensity exercise per week. This may look like 30 minutes of moderate exercise or 15 minutes of intense exercise per day. Of course, you can increase or decrease this duration based on several factors, including current fitness level, age, weight, health and others. Cardio training is recommended for a minimum of 30 minutes. This can be longer, depending on the exercise. A long bike ride, for example, could take up to 2 hours. Resistance training usually lasts between 45 and 60 minutes. Don't add time to your training until you're ready to do it. Once your resistance is built, you can gradually increase the time devoted to exercise. This refers to what kind of exercise you will do under the cardio training umbrella or force. Cardio is any kind of exercise that improves your cardiovascular system. This includes: Force training is any type of exercise that tones and strengthens muscles. It usually results in . This includes: There are many inconveniences in using the FITT principle to guide you towards your fitness goals. It's good to get through a plateau Hiding a plateau is a common concern for those who are trying to achieve their fitness goals. When you notice that your weight is no longer growing, you can look at your FITT plan and find ways to improve it. For example, if you have been walking for 4 weeks in a row, you can add stumps to the plan to move the scale. It's great to relieve boredom In addition to crossing the plateaus, the FITT principle encourages cross-training. This is when you use several training modes to achieve your desired fitness goals. For example, you can alternate between walking, training strength and dancing to help you see results — and keep boredom at bay. Cross training comes with several other benefits. For example, it helps reduce the risk of injury as it will not overuse the same muscles or joints. It can be used by all fitness levels You don't have to be an avid gymnastics to use this method. It's great for beginners, as it teaches you the basics of putting a fitness plan together. This can help save money in the long term, as the average cost of a personal trainer is . Incorporating the FITT principle into your life can be simple. This is how you can use cardio and strength training. Example FITT for weight loss If your goal is to lose weight, your adjustment plan might look like this: FITT example for cardiovascular exercise FITT to increase strength Choose a few goals Before creating your plan, get specific about your goals. Try to assist you, or ask yourself these questions: By answering these questions, you can adapt the plan to meet your individual needs. Don't make the plan too difficult For example, when strength training, the goal is to push the muscles to the point of fatigue without exaggerating. It only increases the weight for an exercise when it can still maintain the right way. Consider time when adjusting your intensity The intensity of your trainings can also depend on the length and frequency of them. For example, you can increase the intensity in a HITT training when you know it is only 10 minutes. Add variety to your trainings To achieve a balanced body, you need to work several different muscle groups. This can mean doing different types of fitness activities. It will also help you avoid the dreaded exercise routine. Regardless of your fitness level, you can implement the FITT principle as a way to create an effective exercise program. This will help you achieve your fitness goals, get through plateaus and keep you in line with your trainings. Before starting any exercise program, you may want to consult with your doctor to make sure you are safe to do so. This is especially important if you have any pre-existing health condition. In general, know your limits. It only gradually increases the intensity once you are comfortable. It's your training plan, so you always feel free to adapt it to yourself. Last medical review on May 15, 2020Read this following

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