When you want to start to become stronger through exercise, will you follow other people's training schedule? Therefore, if you want to train yourself from ignorance to targeted training, you must make clear the four elements represented by Fett's principle. Next, we will explain the four elements that FITT represents: frequency, intensity, time and type.
FITT stands for frequency, intensity, time and type of exercise. 1. The first task of frequency design training plan is "your training frequency", which usually depends on many factors including the type of training you are doing, training intensity, your physical condition and your training objectives. Generally speaking, the exercise guidelines formulated by the American College of Sports Medicine provide a benchmark for determining the training frequency:
Aerobic exercise: according to your goal, it is recommended to exercise moderately for five days a week or vigorously for three days a week to improve your body composition and state. If you want to lose weight, you must train more frequently, basically six days a week.
Resistance training: The recommended frequency is 2-3 intermittent trainings per week. However, your frequency usually depends on the muscle group you are training. Because you want to train the same muscles at least twice a week, you need to make a separate training plan, such as upper body and lower body, so that you can train more frequently than every time you practice the whole body.
2. Intensity The so-called intensity is related to the degree of training during training. How to change the intensity will depend on the type of training you are currently doing, and it can also be divided into the following two common types of exercise:
Aerobic exercise: For aerobic exercise, the training intensity is usually monitored by combining heart rate, RPE, talk test and heart rate monitoring. Generally speaking, moderate-intensity steady-state training is recommended; You can also do interval training with higher intensity and shorter time. It is suggested that it is best to mix low-intensity, medium-intensity and high-intensity aerobic exercise, so that different energy systems can be used to avoid overtraining.
Resistance training: In order to monitor the intensity of resistance training, different parameters will be used. Your intensity is a combination of the exercises you do, the weight of lifting weights and the number of times you do them. The intensity may vary according to your training method; Generally speaking, you should lift enough weight so that you can achieve your goal. Usually, you will take 60-80% of 1RM as the training intensity benchmark, but if your goal is to lose weight or increase muscle endurance, you must reduce the percentage of 1RM to lift lighter weight more times.
The so-called intensity is related to the degree of training during training! 3. The third element of time training plan is the time of each training. Because there is no set of rules for how long each of us should train, because it usually depends on your health and the type of training you are going to do at present.
Aerobic exercise: the exercise guide recommends accumulating at least 30-60 minutes of aerobic exercise every day, but the duration of training will depend on what form of aerobic exercise you are doing; If you are a beginner, you can start from 15-20 minutes; If you are doing steady aerobic exercise, such as running or using an aerobic exercise machine, you can increase the training time to 30-60 minutes; If you are doing intermittent exercise, and it is very high-intensity training, your training time can be shortened to 20-30 minutes. Different intensity and duration of training will provide you with a stable and balanced aerobic exercise program.
Resistance training: the training time in the resistance line will depend on the training intensity, training location and training arrangement you have done. Generally, there are 8- 10 exercise types, and each exercise type is repeated for 8- 12 in 1-3 group, and the rest between groups is 1-3 minutes. For example, your whole body training may take an hour; However, it takes less time to train alone, because the training muscle groups are relatively reduced.
4. Type is the last part of FITT principle, and it is also the most important and easily controlled factor in training, which can avoid excessive sports injury or altitude training, such as gaining muscle or losing fat.
Aerobic exercise: In fact, aerobic exercise is easy to change, because any exercise that makes your heart beat and breathing faster can be called aerobic exercise, including running, walking, cycling, dancing and elliptical machine training. The secret of making aerobic exercise not boring is to keep two or more aerobic exercises alternately.
Resistance training: including using dumbbells, barbells, kettlebells or machines to train your muscle tissue efficiently. In addition, using one's own weight for unarmed training is also considered as a kind of resistance training. You can easily change the training weight, training angle and training times to achieve your desired muscle goals. For example, pyramid training or reduction training can make group strength training achieve better results.
The last part of FITT principle is type, which is also the most important and easily controlled factor in training. Conclusion When you know how to use FITT principle and operation mode, you can get better and more efficient results in substantive training. At the same time, it can also help you figure out how to arrange training methods and equipment to avoid physical adaptation or overuse. Therefore, if you don't understand the FITT principle, please don't say that you know fitness or sports.
Reference//bodybuilding, knowledge
Editor//David