F.I.T.T long you exercise, fitness level, and

F.I.T.T is short for
frequency, intensity, time and type of exercises. It is the foundation of
exercise which is a set of guidelines that cover all the elements you will need
to think about in order to create workouts that best fits your goal and fitness
level. Frequency is the first part of your workout and it deals with how
frequently you exercise. A person’s frequency depends on various factors which
includes the type of workout, fitness level, exercise goals and how determined
the person is. For instance, a person aiming to strengthen their training, should
workout 2-3 non-consecutive days a week. Next is the Intensity, it deals with how
hard a person will work during the exercise. Intensity is made up of the
exercises a person will do, the amount of weight being lifted and number of
reps and sets being done. For muscle strength, a person should lift enough
weight so that you can complete the numbers of reps that was chosen. In the
next element, it deals with how long your workout session is.

 

 

There are no rules as to
restrict the amount of “Time” you should spend in your session but it mostly
depends on how long you exercise, fitness level, and type of workout. Lastly,
the type of exercise you do. This one is straight forward since you can
manipulate to avoid overuse injuries or weight loss plateaus. For muscle strength,
any exercise that includes the use of some type of resistance (dumbbells,
machines, bands, etc) will have great impact on the body.

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            Another
principle is best known as GPO (Gradual Progressive Overload). This principle
embodies all the aspect of exercising and eating for a specific positive
outcome. GPO requires attention and determination. A person should be able to
determine their desired outcome, honestly assess their current status regarding
their desired outcome, make a plan to achieve that goal, monitor and track the
amount of overload being applied to the body, and lastly apply GPO methods
safely to avoid any setbacks.

            The SAID
principle (Specific Adaptation to Imposed Demands) is best defined by how the
body will specifically adapt to the types of demands placed on it. For
instance, a person that sits for a long period of time, their body will start
to change and structurally adapt to the demands of sitting. Indirectly the same
principle can be applied to exercise as well. When that same person performs
resistance training exercises repeatedly with weights that best suits them with
many repetitions, their body will start adapting and develop a higher level of
muscular endurance.

            Finally,
the recovery principle is the process in which the muscles in our body gets an
adequate amount of time to recover between the workout sessions. Each of our
muscles require time to rest between the workouts. Time for recovery process
varies from individual-to-individual that is based on their current physical
condition, previous weight training experience, diet, and the intensity and
volume of their training. The best way to make sure a certain muscle is well
rested in the recovery process is to provide at least 48 hours of rest and
recovery before working on that same muscle.