1. FREQUENCY, INTENSITY, TIME AND TYPE
FITT PRINCIPLE
FREQUENCY, INTENSITY, TIME AND TYPE

2. CRE F- 3 to 5 times per week I- 60 to 85% of your MAX HR (THRZ)
T- 30 to 60 min. The higher the intensity the lower the time you will have to workout.
T- any aerobic activity. Examples???
What’s the best type to do?? INTERVAL TRAINING

3. Muscular Strength and Endurance
F- Every other day or 4 times a week (must give muscles a day to rest and recover)
(all body parts=3 days a week, split body parts into two days x twice a week=4 days a week)
I- Failing by the last couple of reps

4. Muscular Strength/Endurance
T- As fast as possible, there should only be about a one minute rest between sets
T- Free weights, body weight exercises, medicine balls, machines, exercise bands, step boxes, bosu
ball, stability ball

5. REPS Repetitions are dependent on what you want to do for your body.
Low reps (6-8) will increase muscle mass/size and power
High reps (12-15) will increase toning and muscular endurance

6. SETS – a group of reps
Sets are usually done in groups of 3 or 4 (helps to work the muscle from different angles)
BIG MUSCLES (LEGS,CHEST,BACK)
12+ Sets for each big muscle
Example: Legs Day
Squats x 4 sets
Lunges x 3 sets
Leg curl x 4 sets
Leg press x 3 sets
14 total sets for legs

7. EXERCISES X SETS = TOTAL SETS FOR THAT MUSCLE GROUP
SMALL MUSCLES (Arms, Stomach, Calves)
6+ Sets
Example: Delts Triceps
Upright row x 3 sets Extensions x 4 sets
Shoulder Press x 4 sets Kickbacks x 4 sets
7 total sets sets
EXERCISES X SETS = TOTAL SETS FOR THAT MUSCLE GROUP

8. Flexibility F- Everyday Important to warmup before/after exercise
by either doing a static or dynamic warm- up
I- Static-until you feel the muscle stretching but not a ripping feeling
Dynamic-get your HR up, light sweat
T- Static stretches should be held a minimum of 15 seconds and a max of 30 seconds
Dynamic-5 to 10 min. Light sweat
T- Static or dynamic warm up

9. Writing out a workout EXERCISE SETS REPS WEIGHT Extensions 3 15 30 LBS
Kickbacks LBS
Dips BW

10. Results, Results, Results
With consistent effort you should see some changes in: 6 weeks
If you stop exercising in as little as
2 weeks you can start to lose the gains
that you have made