Class lesson example for fitness

1. Training Principle FITT Formula

2. Frequency The F in FITT refers to FREQUENCY This is how often you work out How often should you exercise?

3. How often? Minimum of 3 days per week to maintain your level of fitness Increase the workout days to increase strength and endurance Make sure you give yourself a day off to avaid overtraining

4. Intensity The I in FITT refers to INTENSITY This is how hard you work What are the recommended levels? (percentage of maximum heart rate)

5. How hard? You should work at 60-85% of your maximum heart rate Max=220-your age

6. Type The first T refers to TYPE What kind of workout are you doing? Endurance versus Strength What is the difference? How would my exercise regimen differ?

7. Differences? Muscular strength, muscular endurance, and Cardiovascular endurance are 3 components of health related fitness Each requires a different TYPE of exercise Are you running? Biking? Lifting weights? Doing Yoga? Your sets and repetitions will differ

8. Time The other T refers to time How long do you exercise? What would be the reasons for shorter or longer time? Benefits?

9. Short versus long You should workout 20+ minutes Increasing time will increase calorie burn and usually gains in strength and endurance

10. Your turn Make a week long work out plan with a partner. Make sure you address all 4 parts of the formula and include what component(s) you plan to focus on.