F.I.T.T. FREQUENCY- how often you exercise per week (ex. 2 times a week) INTENSITY-the level of effort (high, medium, or low intensity) TIME-how many minutes you exercise (ex. 20 minutes) TYPE-what type of exercise you are doing. (aerobic, strength, or flexibility)
TO SEE GAINS IN YOUR PHSICAL FITNESS YOU HAVE TO OVERLOAD AND WORK ON PROGRESSION Overload- Subjecting the body to a greater loads, resistance, or intensity than the body is used to. Progression - a plan to increase the load or resistance
To see gains you will need to increase one of the F.I.T.T. principals such as
How would you increase Frequency (days per week)? F.I.T.T.
How would you increase Intensity? (anything that makes it tougher to do ) F.I.T.T.
How would you increase Time? (minutes) F.I.T.T.
Why would you change Type of exercise? F.I.T.T.
EXAMPLES -Go from exercising 2 days a week to 3 days a week. -Increase intensity by lifting heavier weights. -Increase your intensity by running further. -Swim more minutes. -Instead of jogging sprint.
Take 1 minute to discuss with the person beside you a workout that you could perform after school that would include an exercise from each of these fitness areas. -aerobic exercises -strength exercises -flexibility exercises (ex. You could swim, stretch your quads, and do sit ups.)
What can you do if your heart rate during exercise is above 185 b.p.m.?
Could a person walking and another person jogging both be in their Target Heart Rate zones?
Yes, it is possible. If the person walking is out of shape, it will be harder on them causing their heart rate to go up. Whereas the person jogging who is in good shape, it won’t be as hard on their body and heart.
What if I’m walking or power walking and other people are jogging and lapping me? Is this bad??? No. As long as you are in your Target Heart Rate zone. Walking and power walking are a wonderful way to exercise and receive heath benefits.
2 ways to measure your heart rate. 1. Pulse Carotid (neck) and Radial (wrist) 2. Heart rate monitors