What does fitt mean

To improve muscular strength the best exercises include the use of free weights, machine weights and body weight exercises like push-ups, chin-ups and dips.

So, you might have six sessions a week that you do, or it can even be broken down over like a periodization program. Are you hitting the gym? So, that just gives you sort of an overview. Now when it comes to this FITT principle, I feel is most beneficial when it comes to recovery and rehabilitation and so forth.

But after we get over that your body starts to adapt to the training and starts to getting stronger. The problem is that your muscles adapt much quicker to the training than the rest of your body does. So, your joints, your ligaments, your tendons, the joint capsules, your bones, everything else takes a lot longer to catch up. And so, what happens is you start exercising and you get over that initial sort of soreness, and then you start feeling really good. Your muscles start feeling stronger, you feel like you can run further, you feel like you can lift more weight and you feel really good.

You feel encouraged and you feel sort of encouraged to push and do more and more. The issue is that your muscles have adapted, and your muscles have got stronger. But the tendons that attach those muscles to the bones are still lagging behind the ligaments that provide the structure and the support of your joints. And what typically happens is about two to three months into an exercise program, or after someone started an exercise program, they typically start to get these little aches and pains and little niggles and twinges and knee starts hurting a little bit, or my shoulders a little bit sore.

And then what we do is we just cut in half the frequency. So, if they were exercising six times a week, we just cut that down to three times a week, and we cut the time in half. So, cut the frequency in half, cut the time in half, you can keep the intensity and the type of exercise the same but just cut that frequency and time in half. The standard recommendation for cardio training is as follows. When the FITT Principle is used as part of strength training, the standard recommendations are as follows.

Frequency — 5 to 7 times per week. Unlike other types of exercises, like cardio and strength training, stretching when done properly is very relaxing and therapeutic, and will help you recover from your other activities.

So feel free to add stretching to your exercise program every day. Intensity — Slow, easy and relaxed. When the goal is to improve flexibility and range of motion you should do your stretching at a low intensity.

Move into the stretch position and as soon as you feel deep tension within the muscle group, stop there.

On a scale of 1 to 10 aim for a tension of about 6 or 7 out of School-aged youth should participate every day in 60 minutes or more of moderate to vigorous physical activity that is right for their age, enjoyable, and involves a variety of activities. Limit sedentary activities. Spend no more than 2 hours per day in front of a screen. Keep an activity log. The use of activity logs can help children and teens keep track of their exercise programs and physical activity. Focus on the positive. Praising participation over winning and encouraging positive behaviors are important, especially if a child is less active and interested in sports.

Be a role model. Activity Log Children and teens can be motivated to exercise more when they keep an activity log. The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician.

There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances. Follow Us. Back to Top. One, the individual's fitness goals, so, for example, the program for someone who wants to enhance their muscular endurance is going to be different than someone who wants to increase their muscular strength.

The second thing that it's dependent on is the current level of fitness of the individual, so someone with very high levels of current fitness should be able to handle a more intense or longer exercise session, maybe more sessions per week, compared to someone who's just getting started who would need lower levels of intensity, maybe less frequent, shorter time sessions first and then progress into those more intense and longer sessions.

Previous Next. List of Partners vendors. Understanding the F. These are the four elements you need to think about to create workouts that fit your goals and fitness level. Learn how the F. The first thing to set up with your workout plan is frequency— how often you will exercise. Your frequency often depends on a variety of factors including the type of workout you're doing, how hard you're working, your fitness level, and your exercise goals.

In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start when figuring out how often to work out for both cardio and strength training.

Cardio workouts are usually scheduled more often. Depending on your goal, guidelines recommend moderate exercise five or more days a week or intense cardio three days a week to improve your health.

If you want to lose weight, you'll want to work up to more frequent workouts, often up to six or more days a week. The recommended frequency for strength training is two to three non-consecutive days a week. You should have at least one to two days between sessions. Your frequency, however, will often depend on the workouts you're doing, because you want to work your muscles at least two times a week.

If you do a split routine , like upper body one day and lower body the next, your workouts will be more frequent than total body workouts.

Intensity has to do with how hard you work during exercise. How you can change the intensity depends on the type of workout you're doing. There are different ways that you can measure your workout intensity. For cardio, you will usually monitor intensity by heart rate , perceived exertion , the talk test , a heart rate monitor , or a combination of those measures. The general recommendation is to work at a moderate intensity for steady-state workouts. Interval training is done at a high intensity for a shorter period of time.

It's a good idea to have a mixture of low, medium, and high-intensity cardio exercises so you stimulate different energy systems and avoid overtraining. Monitoring the intensity of strength training involves a different set of parameters.