The most difficult part of the training is usually not the exercise itself. It is to know how to start. It can be intimidating to find out what to do, how long and how often. Creating a safe and effective exercise routine that you can actually adhere to a strategy. Give: The FITT principle.
Also referred to as a fit formula, this is a number of simple guidelines that you can follow to design a training program that is tailored to yours GoalsPresent Fitness experienceAnd lifestyle.
What is the fit principle?
The Fitt principle stands for frequencyPresent intensityPresent TimeAnd typeThe important variables that you can adapt to help you get the desired results from a training session – everything in good time with a limited risk of burn out Or to be injured.
“These variables work together to meet their entire workload,” says Cody Braun from CSCs. If you learn how to effectively change the four components of the fit principle, you can determine and achieve accessible fitness goals and prevent injuries, he explains.
Here is a deeper immersion of how every part of the formula creates the best training program for you.
1. Frequency
The frequency simply refers to the number of days in your training routine and is the basis of your training program. “Here you can design the layout when you can train every muscle group And when you take Days of rest“, Says Braun.
Would you like to carry out a five -day routine or can you only commit yourself for three days?
Your training frequency ultimately depends on your schedule and your goals, but the American College of Sports Medicine (ACSM) recommends a minimum of minimum Three days a week.
2. Intensity
Intensity is an indicator of how hard you work – in other words, regardless of whether you are through training or hardly stop.
If you try to find out what intensity you should strive for, you should take your goals into account. If you want to develop fat and muscles, High intensity interval training (HIIT) Can be a great option.
If you want to Improve your cardiovascular enduranceTurn into moderate intensity Balance Activities like running And Ride a bike. It all depends on what you want to achieve.
A second aspect is your fitness level. For example, if you are brand new in fitness, HIIT training may be too much and makes you too tired or tired or too tired sore The next day. If you beat up from your previous training, it can be discouraging to give up your program. It can also lead to injuries if your body is not ready for this intensity.
It is okay to start with workouts that are not so strict at first. If you then start improving your fitness level, you can gradually increase intensity.
How to measure intensity
Evaluate intensity, Mike DonavanikCSCs, says you can use Rate of the perceived effort (RPE) To determine how much effort you drive forward. Based on your Maximum heart rate In training, you can connect a number with training intensity with the RPE scale. The lower the number, the easier the training.
Another option to measure the intensity of training is the “Talk test”. If you can hardly mumble a word during training, you will probably reach your maximum intensity. However, if you can easily have a conversation, the training is on the lighter side of the scale.
3. Time
This part of the fit acronym refers in the long term of every training session. Are they crunching on time and can only penetrate 20-minute workouts? Or do you have your free time to spend a full hour in the gym?
Regardless of which training duration you choose, remember that there is an opposite relationship between time and intensity during training, says Braun. “If the intensity is higher, the (time) is lower and vice versa,” he explains.
This means that you can still work these 20-minute routines as well as the longer routines: the intensity only has to be in full force. If you want to follow the ACSMS RecommendationThey suggest five days with medium intensity per week to at least 150 minutes or three days a week with high intensity exercises up to at least 75 minutes.
4. Type
Type refers to the specific training activity: running, WeightliftingKickboxing etc. “Not all workouts are the same,” says Braun, which is why it is important to choose the exercise that drives them to their goals.
If you want to do a marathon, you should concentrate on activities that Improve your cardiovascular endurance. Maybe you want something that is gentle in your joints, so you choose one Activity with a low impact like swimming.
Or maybe you want to lose fat. For this goal, Braun suggests concentrating on workouts, burning calories and building muscles, like a healthy combination of Cardio And Resistance training.
How to use the fit principle
No matter whether you create a training plan yourself or try Choose between training programs This has already been designed that the FIIT principle can help to make the overwhelming process of realizing Shoper.
If you divide the process into four parts, you can get a better idea of
When you start a program, check yourself every few weeks to evaluate your progress and see how you feel. “If you start to notice A plateauIt is probably time to change one of the variables, ”says Braun.
If you only change one or two variables every six to eight weeks, you have to master a routine and at the same time maintain progress.
“For example: frequency, time and type can all remain the same, but you may want to increase the intensity of your training – these are possibly heavier weights, more repetitions or faster running speeds,” explains Donavanik.
On the other hand, if you feel sore or tired, Braun recommends reducing a variable to avoid injuries and burnout. This can happen, for example, if you train for 50 minutes five days a week with maximum intensity.
In this case, you can choose four days of movement and evaluate how you then feel. Or maybe they adhere to the same number of days, but they shorten each training session by 15 minutes.
If you optimize the components of the Fitt principle, you can adapt a program to your needs and achieve your goals efficiently without being injured.
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