![]() For example, stretching, yoga, and Pilates. Flexibility exercises- improve the range of motion of any given joint or series of joints.For example, weight training, resistance bands, and body weight exercises. Strength exercises- are designed to improve both muscular strength and endurance.For example, sprinting, power lifting, or a HITT workout. Muscular endurance is the ability of a muscle or group of muscles to perform repeated. Anaerobic exercise- is performed at such a high intensity, it is only done in short quick bursts. You can make changes to these fitness components with the FITT formula.For example, jogging, swimming, or cycling. Work interval 30 seconds: Sprint all-out, as fast as you can. An example of an anaerobic interval workout: Warm up for 5 minutes at an easy to moderate effort, then come up to your recovery interval effort for 5 minutes. Aerobic exercise- is a type of moderate intensity physical activity an individual can sustain for an extended period of time. Due to the intensity, allow 24 to 48 hours of recovery between HIIT workouts.Type refers to the specific kind of exercise you do to achieve the goals you have set.There are four major types of exercise you should know: aerobic, anaerobic, strength, and flexibility. With regards to intensity, minimum recommendations for moderate exercises is 30 minutes 5 days a week and vigorous exercise is 20 minutes 3 days a week. Time is the duration of the exercise.How long you exercise will differ depending on your level of fitness and the type of workout you’re doing. Click on the following link by the American Council on Exercise to determine your: Target Heart Rate Heart rate provides a more objective measure, and specifically you want to calculate your target heart rate. There are two ways you can measure intensity: (a) perceived level of exertion and (b) heart rate. Perceived level of exertion is how you feel while exercising, so it is a subjective measure.Ĭlick on the following link by the CDC to identify your: Intensity refers to how hard you exercise.Intensity can be classified as either moderate or vigorous. Just remember to have a least one day off per week. Cardiorespiratory Training (FITT) Frequency: The guidelines for cardiorespiratory training (also called aerobic conditioning) is a minimum of 3-5 sessions per week. ![]() By Jessica no more than two days of rest between cardio workouts. However, if you’re targeting muscular strength 2-3 times a week is recommended. Use FITT principles Improving Cardiovascular Endurance. For example, if you are targeting cardiorespiratory endurance at a moderate-intensity the frequency is 3-5 days, whereas vigorous intensity is 3 days. The FITT principle is an acronym which stands for:įrequency refers to how often you exercise. Frequency is also dependent upon the type of exercise you’re doing. ![]() Regardless of whether you’re training for a marathon, getting ready for intramural sports, or trying to lose weight, understanding the FITT principle will make your workouts more effective. ![]()
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