Fitt principle workout plan example


  • Learning to Apply the FITT Principle to Your Exercise Plan
  • The FITT Principle and How to Create Your Own Workout Plan
  • Exercise 101: Introducing the FITT Principle
  • Overcome Fitness Challenges with the F.I.T.T. Workout Formula
  • Fitness for Active Older Adults: The FITT Principle
  • Use the FITT Principle to Maximize Your Workouts
  • Learning to Apply the FITT Principle to Your Exercise Plan

    Reactions 0 reactions I hope you know about the many benefits of regular exercise , especially for those living with chronic conditions like Parkinson's disease PD. In case you don't, this information is especially for you. I have exercised all of my adult life and that exercise has varied over the years.

    I taught exercise and wellness in several university courses and was once a certified fitness specialist. Then came PD. I knew the fundamentals of exercise and was curious about the best exercise practices to take on this game-changer.

    Goals of FITT The FITT principle is a helpful guide to: direct our exercise plan for changes as needed during disease progression reap the greatest rewards from our exercise efforts Yes, we can say that any movement is better than no movement but planned exercise can, and should, lead to improved quality of life. It is common in the fitness world to call an exercise plan an individualized exercise prescription IEP. Starting your personal exercise plan How does a PEP begin?

    A personal trainer will typically begin with assessing your current fitness level. He or she may evaluate your strength hand grip, upper body and lower body and cardiorespiratory function in order to plan a series of personal workouts that build from your current fitness level.

    Seek reliable sources of information There is the possibility that you, for whatever reason, begin to exercise at home or a local gym under your own guidance. If so, seek out reliable guidelines for your age, fitness level, and conditions. For example, I might choose exrx. I could also check for reliable exercise information on Parkinson's-specific sites like Davis Phinney Foundation , Michael J.

    Fox Foundation , and this site. Start by typing in the keyword "exercise" and this will open some helpful resources. It is important to recognize how your current PD stage will affect your ability to exercise, thus the recommendation to begin with a trained professional if at all possible. In any case, it is helpful to know about the FITT principle and how it relates to your personal exercise plan.

    What is FITT? Frequency FITT begins with frequency. How often should you exercise? In general, you should perform cardiorespiratory exercise at least 3 times a week. The American College of Sports Medicine or other reliable exercise websites will identify a range of times a week. Many people use a simple pedometer or, more often in this day and age, wearable technology like a Fitbit or Apple Watch. Additionally, some perform resistance training days a week.

    People with PD may want to consider their workout environment, shoes, and assistive devices. Your first goal may be to simply walk more about your house and complete chores that you have found difficult. To determine intensity in cardio, you can use a variety of tests. Finally, the perceived exertion scale - "hard" to "very hard" efforts fall between 5 and 7 on a scale of For resistance training, your intensity, or how heavy the weight or resistance you work with, will be based on several things.

    Start with the concepts of endurance versus strength. Endurance exercise will work with lighter weights intensity for more repetitions reps and sets. Strength exercise will work with heavier weights for fewer reps and sets. Research shows that vigorous exercise may have a neuroprotective effect on persons with Parkinson's. You may or may not be able to exercise with high intensity, especially as you begin. A currently sedentary person may walk, for example, for minutes at first and then build to 10 minutes two times a day and finally 10 minutes three times a day.

    The next move is to exercise 20 minutes at one time and then 30 minutes. Finally, cardio exercise helps you most when you sustain it minutes per day. Instead of using elapsed time during resistance training, we use repetitions and sets.

    Cardio exercise involves large muscles that can move rhythmically and sustain these movements over time. Muscular fitness exercise calls upon moderate to high intensity movements in resistance to either free weights or machine weights.

    Flexibility exercise occurs when you take a movement slowly through its full range of motion, hold for seconds, and return to the starting position before repeating that particular stretch a few more times. Start small and build safely Your personal exercise plan should not exceed your current fitness level in order to avoid injury and frustration. Start small and build safely. I highly recommend setting at least one exercise goal and recruiting an exercise buddy accountability partner to keep you going week after week.

    Several cats live in our house and I had been struggling to lift a box of cat litter. Soon after my diagnosis , I began following a regular strength training plan. It became so much easier to lift, carry, and pour a lb box of litter. I would love for you to experience a similarly good outcome. Sign up for emails from ParkinsonsDisease. We never sell or share your email address. Engage with the community by asking a question , telling your story , or participating in a forum.

    More on this topic.

    The FITT Principle and How to Create Your Own Workout Plan

    Fitness Education: The F. Principle May 18, Facebook Twitter Creating an exercise program can be daunting to some. You may not even know where to start! Luckily, if you have a few health goals in mind, it can be pretty simple when using the FITT principle. FITT is a principle that many fitness and health professionals use when prescribing physical activity. This easy to remember acronym compiles 4 concepts that all exercise programs utilize.

    Using your goals, you can use the following categories to design your own basic plan. Principle Frequency — This refers to the number of exercise sessions completed in a given amount of time.

    This can be affected by many different factors such as amount of resistance or weight used, the speed or power exerted, changes in the sets and reps, amount of rest time, etc.

    Time—This refers to the amount of time spent during an exercise session. Depending on the intensity and type of exercise, your exercise sessions should be anywhere between 45minmin.

    Example: If your goal is strength or hypertrophy, then you would do strength-building exercises such as squats, deadlifts, and bench presses also known as compound lifts: exercises involving 2 or more joints and muscle groups.

    Structured plan — Structured planning leads to consistency with leads to lifelong changes. Injury prevention — Having an exercise plan helps with strengthening your body, greatly decreasing your risk for injury. Having this ability decreases the risk of overtraining syndrome. If you have additional questions about the F.

    T Principle or would like to talk to someone at Home Base about setting your own exercise program, visit www. Subscribe Recent posts.

    Exercise 101: Introducing the FITT Principle

    What are you able to do?

    Overcome Fitness Challenges with the F.I.T.T. Workout Formula

    What is your schedule? How much time do you have to exercise? What health and fitness goals do you want to achieve? Build your plan off of the answers to these questions.

    Fitness for Active Older Adults: The FITT Principle

    If you are a busy mom and you want to lose weight to gain more energy, you might not have a lot of time. Maybe your only form of exercise is keeping up with your kids.

    In this case, you may want to start small. For example, you could plan workouts for weekend afternoons when your spouse can watch the kids. How Hard Should You Exercise? The best way to see how hard you are working is to monitor your heart rate. You can do this by wearing a fitness tracker, heart rate monitor or smart watch.

    You can also feel for your heartbeat and count it over a second period. Low-intensity — An activity level you can continue for a long time walking Moderate-intensity — An activity level that will boost your heart rate and require effort to maintain biking High-intensity — An activity level that feels like an all-out effort.

    The time you spend exercising will usually depend on what you are doing. Health experts recommend at least 30 minutes of cardio exercise each workout. If so, seek out reliable guidelines for your age, fitness level, and conditions.

    For example, I might choose exrx. I could also check for reliable exercise information on Parkinson's-specific sites like Davis Phinney FoundationMichael J. Fox Foundationand this site. Start by typing in the keyword "exercise" and this will open some helpful resources.

    It is important to recognize how your current PD stage will affect your ability to exercise, thus the recommendation to begin with a trained professional if at all possible. In any case, it is helpful to know about the FITT principle and how it relates to your personal exercise plan. What is FITT? Frequency FITT begins with frequency. How often should you exercise? In general, you should perform cardiorespiratory exercise at least 3 times a week.

    The American College of Sports Medicine or other reliable exercise websites will identify a range of times a week. Many people use a simple pedometer or, more often in this day and age, wearable technology like a Fitbit or Apple Watch. Additionally, some perform resistance training days a week. People with PD may want to consider their workout environment, shoes, and assistive devices. Your first goal may be to simply walk more about your house and complete chores that you have found difficult.

    Use the FITT Principle to Maximize Your Workouts

    To determine intensity in cardio, you can use a variety of tests. Finally, the perceived exertion scale - "hard" to "very hard" efforts fall between 5 and 7 on a scale of For resistance training, your intensity, or how heavy the weight or resistance you work with, will be based on several things. Start with the concepts of endurance versus strength.

    Endurance exercise will work with lighter weights intensity for more repetitions reps and sets. Strength exercise will work with heavier weights for fewer reps and sets. Research shows that vigorous exercise may have a neuroprotective effect on persons with Parkinson's. You may or may not be able to exercise with high intensity, especially as you begin. A currently sedentary person may walk, for example, for minutes at first and then build to 10 minutes two times a day and finally 10 minutes three times a day.

    The next move is to exercise 20 minutes at one time and then 30 minutes. Finally, cardio exercise helps you most when you sustain it minutes per day.


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