Putting the FITT principle together, one can effectively plan an exercise routine and set a S.M.A.R.T. Timely relates to when you want to achieve your goal by, and what time frame you have to reach your goal. Realistic is setting a goal that is challenging, but attainable. Measurable is how you will evaluate whether or not you met the goal.Īchievable is setting a goal that you can accomplish. Specific is the what, where and how of the goal. Too often, individuals expect to lose unrealistic amounts of weight, run faster and longer and start seeing drastic body composition changes instantly. A person lacking in muscular endurance will succumb sooner to excess lactic acid build-up which causes cramps, explains Robert Dodds, CPT, fitness coach, and founder of. When adopting or modifying a physical activity routine, it is important to set realistic goals. Muscular endurance has to do with the length of time that your muscles can continue to contract enough to allow your body to carry out a certain activity. For some, a serious behavior change is needed and for others, a modification to current behaviors is more appropriate. For example, if you build a workout program that consists primarily of upper- body exercises, your. What sort of activity will you complete? Aerobic activities like walking, jogging, biking, swimming or dancing or strengthening activities such as exercises using exercise bands, weight machines or hand-held weights.ġ50 minutes of moderate to vigorous physical activity is recommended each week. Muscular endurance is the ability of your muscles to work continuously without getting tired. How many minutes will you dedicate to an activity or exercise? A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath. A good rule of thumb is that a person doing moderate-intensity aerobic activity can talk, but not sing. For example, walking slowly is a low intensity activity, walking briskly or shooting around a basketball is a moderate intensity activity and running (>5mph) is a vigorous intensity activity. How intense will you exercise? Intensity can vary between light, moderate and vigorous intensity activities. How many days per week can you make time to exercise? Once you get started, make a plan to increase at least one FITT component regularly to help you stay on track and make improvements. Regular aerobic exercise can help you improve both these fitness qualities. You don’t need to run a marathon or spend hours in a gym to feel the benefits of exercise. The terms stamina and endurance have similar meanings and are often used interchangeably. If you are new to exercise, remember, work your way up. You can follow your own plan from there or find one that fits within your established guidelines! Have you ever had a hard time picking a fitness plan or exercise program? There are a million plans out there! Which one is best? Which one fits into your lifestyle? Which one guarantees results? Create a plan that “fits” you.īased on your own goals and circumstances fill in a FITT Principle chart.
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