FITT.

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Presentation transcript:

FITT

Cardiovascular Frequency Begin: 3 days/week Goal: 5-6 days/week Intensity Begin: make the heart beat faster than normal Goal: work in the THR (between 60-85% of max) Time Begin: 10-15 min Goal: 30 + minutes Type Jogging, Biking, fast walking, swimming

Muscular Strength Frequency Begin: 2-3 days/weeks Goal: every other day Intensity Begin: Lift more weight than you normally lift Goal: Increase the amount of weight you lift each time, but slowly build up Time Begin: repeat each exercise 3-8 times Goal: do 3 sets of 3-8 reps for each exercise Type Weight lifting, pull ups, medicine ball crunches

Muscular Endurance Frequency Begin: 3 days/week Goal: 5-6 days/week Intensity Begin: Continue an exercise longer than usual Goal: Increase number of repetitions and sets Time Begin: repeating exercises for 12-25 reps Goal: do 3 sets of 12-25 reps for each exercise Type Crunches, push ups, wall sits, sprints

Flexibility Frequency Begin: 3 days/week Goal: daily Intensity Begin: stretch muscles longer than usual Goal: same Time Begin: hold each stretch for 10 seconds Goal: hold each stretch for 30 seconds Type Stretching, yoga

Body Composition Frequency Begin: 3 days/week Goal: daily Intensity Begin: exercise to burn extra calories and lose extra body fat Goal: exercise enough to stay lean and fit Time Begin: 10-30 minutes Goal: 30+ minutes Type Cardio and strength exercises