 F.I.T.T Principle stands for: › Frequency › Intensity › Time › Type of your exercise  Used for both resistance training and cardio respiratory training

Resistance training  Refers to how many times a week you work a specific muscle group Cardio Respiratory Training  Refers to how many times a week you participate in cardiovascular exercise  Minimum of three sessions per week, 5 to 6 sessions per week

Resistance Training  Has three components  Three components: › amount of weight lifted › the number of repetitions completed › the length of time it took to complete exercises Cardio Respiratory Training  Referring to your VO2 max  Heart rate is the primary measure of intensity  % of maximum of heart rate is a good place to start

Resistance Training  Doesn’t matter how much time is spent in the weight room..  matters how much time is actually spent lifting Cardio Respiratory Training  How long the work out is  Most individuals should exercise for 20 to 30 minutes

Resistance Training  Types of activities: › squats › shoulder press › push ups Cardio Resistance Training  Types of activities: › Swimming › Bicycle › Jogging

The American College of Sports Medicine:  States that the minumum amount of resistance training for a healthy lifestyle is working each muscle group: › 2 to 3 days a week › Doing atleast one set for each muscle  8 to 12 reps for each set

Strength Training  Work each muscle group 1 to 2 days a week  3 sets for each muscle › 3 minutes rest between each rep

Muscle Training  Work each muscle group 2 to 3 days a week  Do 3 sets of each muscle being worked  12 reps of each set  When toning muscles, individual should be working out %

Muscle Building  Work each muscle group 2 days a week  8-12 reps in each set › it is important they give themselves 90 sec rest in- between each rep  when muscle building the individual should be working at %

GIRLS : Did you know  gaining muscle helps you burn more fat!  you can be in the weight room making your muscle stronger and burn MORE fat!!!  Don’t be afraid to gain some muscle mass! Check it out !!

 Depends on fitness level, health status, age, and fitness goals  Consist of three stages › Maintenance conditioning stage › Improvement conditioning stage › Initial conditioning stage

It will last a whole lifetime  70% VO2 Max  min a day  3-4 days a week  GOAL: make training into your regular long term goal and make sure you enjoy it WOW

Last 4-5 months  50-85% VO2 Max  min a day  3-5 days a week  Energy expenditure 2000 cals/week  GOAL: Maximize aerobic fitness

Last about 4-6 weeks  40-60% VO2 Max  minutes a day  3 days a week  Avoid delayed onset of muscle soreness › (DOMS)  GOAL: is to develop a baseline fitness and to promote compliance through self efficacy DOMS

 Do not burn yourself out in the first week › Start off slow !  improvements in VO2 max: › Work out 3 to 5 times per week  Change up your works outs so you do not get Bored

 workouts should range from 50-85% of an individual’s VO2 max › 85% level will increase VO2 at it’s max.  last between 20 and 45 minutes  Instead of time: › In the 20 to 45 minute time window an individual should be able to burn calories › focus could be one how many calories are burned.

 Is 30 minutes too long for you? › That can be SOLVED › Studies show that individuals who work out at the same pace everyday, do not work themselves as hard  10 minute cardiovascular work out plans have been proven to be just as beneficial › The harder you work out, the more calories you burn

Train the way you play!  If training for lacrosse, running 5 miles every day will not be beneficial for them  Lacrosse is a game with a lot of sprints and jogging in between  To train for lacrosse, work on: › Wind sprints Jogging with sprinting intervals throughout

 more muscles used; the more calories you will burn › Example: Running will use more muscles than biking

 For more information visit this website:website ›