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    Fitt Principle and Workout

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    The document discusses the FITT principle for different types of exercise - cardiorespiratory endurance, muscular strength and endurance, and flexibility. It then provides details on the author's personal fitness goals, which are currently focused on losing weight and building endurance but will transition next year to weight training and muscle building. The author outlines a proposed weekly strength training regimen divided into specific muscle group focus days.

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    Fitt Principle and Workout

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    4K views2 pages
    The document discusses the FITT principle for different types of exercise - cardiorespiratory endurance, muscular strength and endurance, and flexibility. It then provides details on the author's personal fitness goals, which are currently focused on losing weight and building endurance but will transition next year to weight training and muscle building. The author outlines a proposed weekly strength training regimen divided into specific muscle group focus days.

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    The document discusses the FITT principle for different types of exercise - cardiorespiratory endurance, muscular strength and endurance, and flexibility. It then provides details on the author's personal fitness goals, which are currently focused on losing weight and building endurance but will transition next year to weight training and muscle building. The author outlines a proposed weekly strength training regimen divided into specific muscle group focus days.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    4K views2 pages

    Fitt Principle and Workout

    Uploaded by

    api-377881476
    The document discusses the FITT principle for different types of exercise - cardiorespiratory endurance, muscular strength and endurance, and flexibility. It then provides details on the author's personal fitness goals, which are currently focused on losing weight and building endurance but will transition next year to weight training and muscle building. The author outlines a proposed weekly strength training regimen divided into specific muscle group focus days.

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    © All Rights Reserved
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    Download as docx, pdf, or txt
    of 2

    1

    Elena Song

    Professor Silva

    Health Education

    05 November 2017

    FITT Principle and Workout

    Cardiorespiratory Muscular Strength Flexibility


    Endurance and Endurance

    Frequency 4 - 5 days a week 3 - 4 days a week 6 - 7 days a week

    Heavy cardio/light Strength: 70 - 80%


    strength: 60% - maximum capacity
    90% maximum (heavy days) To the point of
    Intensity heart rate Endurance: 40% - tension; trying to do
    Light cardio/heavy 60% maximum better than last time
    strength: 30% - capacity
    50% maximum (light days)
    heart rate

    Heavy cardio/light 20 seconds per


    strength: 40 - 60 Strength: 5 - 8 reps, stretch
    Time minutes 3 sets 2 - 3 repetitions
    Light cardio/heavy Endurance: 10 - 15 1 full cycle of
    strength: 20 - 30 reps, 3 - 5 sets predetermined plan
    minutes

    Jogging, cycling, Resistance training,


    Type ellipticals, weight lifting, Stretching
    swimming boxing

    My personal goal is actually bulking up and building muscle, so in actuality I should be

    delegating cardiovascular exercises for a later time. However, this is an ideal goal for when I

    have built the muscle I need, as I also would like to try and lose weight and build endurance. For
    2

    now, I will be losing weight and training my stamina, and come next year my hope is to start

    weight training and developing muscle-- which will change my exercise regimen and diet

    drastically. For my optimal strength training plan, it would be as follows:

    Monday:

    Arm day. Consists of bench presses, wide chest arm bars, isolateral arm bars,

    inclined arm bars, declined arm bars, free weights, push ups, etc.

    Meant to exercise forearms, triceps, biceps, and chest

    Wednesday:

    Leg day. Consists of squat racks, leg presses, calf machines, hip abduction

    machines, leg raise machines, etc.

    Meant to exercise inner/outer thigh, quadriceps, hamstrings, buttocks, and calves

    Friday

    Back and shoulder day. Consists of rowing machines, shoulder presses, lat

    pulldowns, dumbell rows, back extension exercises, etc.

    Meant to exercise shoulders, neck, upper back, and lower back.

    Sunday

    Core day. Consists of sit ups, oblique raises, leg lifts, mountain climbers, hanging

    leg lifts, crunches, etc.

    Meant to exercise abdominal muscles, obliques, and lower back

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