The hardest part of exercise is usually not exercise itself. Knowing this to start. It can be determined what to do, how often and how often to understand. You actually create a safe, effective practice order you can actually occupy a strategy. ENTER: FTK principle.
The Fitten formula is a set of simple instructions Goals, Fitness Experienceand lifestyle.
What is the principle of FITT?
Fit Principle Stand frequency, intensity, timeand speciesThe main parameters with basic parameters that help you use training sessions – everything is in a timely manner burning or to be sad.
“These variables work together to equalize your exercise,” Cody Brown said, CSCs. The study of how effective changes to the principle of the statement of the Fit helps you achieve and prevent injuries and prevent injuries.
Here each part of the formula is very deeply diving how to work to create the best training program for you.
1. Frequency
The frequency represents the number of days in sessions and this is the basis of your training program. “When you are designing the order to practice Each muscle group and when to get weekend“Brown says.
Do you want to make a five-day order or can you only force three days?
Your training frequency will eventually depend on your schedules and goals, but American sports College (ACSM) is minimal Three days a week.
2. Intensity
Intensity is an indicator of how much you work – in other words, have you practiced or hardening.
What intensity you determine which intensity is to think that you should think of your goals. If you want to develop a piece of fat and muscle, High Intensive Intervity (HIIT) can be a great option.
if you want to To improve the heart-satisfactory enduranceMake a moderate intensity steady state Events such as run and bicycle. All of this depends on you to achieve.
The second aspect is to consider as your fitness level. For example, if you have a new product for fitness, it’s too much to be too much and you can be very tired or you are very tired painful To the next day; tomorrow. Beating in your previous occupation can also be depressed and this can cause you to give up your own program. If your body does not prepare for this intensity, it can hurt.
It is good to start with uncorrect activities at first. Then, as you start to improve the fitness level, you can increase little intensity.
How to measure intensity
To assess intensity, Mike dosnicCSCJ, you can use you can use sensitive voltage level (RPE) To determine how much you are trying. Looking at yourself Maximum heart rate In the training, the RPE measure allows you to communicate with a large number of training. The decline in the number makes the exercise easier.
Another option to measure the intensity of training is a “discussion test”. If you practice, if you can hardly handle the word, then you get your maximum intensity. But if you easily store the conversation, the light side of the exercise.
3. Time
This part of the FTT acks means the duration of every session. Are you cramped in time and just squeeze? 20-minute activities? Or do you have free time to spend full hours in the gym?
You choose to work, remember that in mind that there is reverse contact between time and intensity during exercise, Brown said. “If the criminal level is high, it is (time) (time) and vice versa, – explains.
It means you can still do 20-minute mode of order, as well as the intensity should just be entirely into force. If you want to follow ACSM recommendationThey are at least 75 minutes per week or three days of high intensity per week.
4. Type
The system means a clear activity of the training: running, heavy– “All classes are not the same,” Brown says it is all equal.
If you want to hold a marathon, you should focus on these events To improve the heart-satisfactory endurance. Maybe you can want something soft in your joints so you choose low-effect like swimming.
Or maybe you want to lose fat. Brown for this purpose suggests to focus on sessions that build calories and muscles such as a healthy combination cardio and Corner Resistance.
How to use the statement of FITT
For you to plan or move yourself Choose training programs This is already developed, FIIT principle helps to be more manageable in a more manageable form.
By lowering the process to four parts, “it allows you to get better what you look like. Satisfy your goalsOr may not be shortened during some actions, “said Davajik.
When you start the program, assess your success and check with yourself for every two weeks to see how you feel. “If you start an ANICIPI plateauMaybe it’s time to change one of the variables, “Brown said.
It will give you time to make it usual when the change of variables once every six to eight weeks is successful.
“For example: the frequency, time and type can be all the same, but you can run more tariffs or faster.
On the other hand, if you are eternal pain or tired, Brown recommends reducing the variable to prevent damage and fatigue. It can happen that you are 50 minutes in maximum intensity for 50 days.
In this case, you can call back to four days and then assess how you feel. Or, maybe you follow the same days, but you reduce each session for 15 minutes.
By listening to the components of the principle of the FITT, you can effectively change the program without satisfying your needs and harming your goals.
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