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Training 4

FITT Formula

ComponentFrequencyIntensityTimeType of activity
Cardiovascular Fitness 3-5 60-90% max heart rate. 40-60% for beginners. Min. 10 Min per segment., progress to min. of 30 min. Whole body activities using large muscle groups that can be maintained continuously & are aerobic in nature.
Muscular strength 2-4 High resistance - 75% to max. Low reps. Can use sets (2-3) Until muscular fatigue is achieved. Long as req. to complete session. Muscular work involving any of the following: Isontonic, Isometric, Isokinetic.
Muscular endurance 2-4 Low to moderate resistance. High reps (10-20). Can use sets (3) Session should progress to contain 8-10 exercises for major muscle groups. Emphasis on isotonic or isokinetic contractions, or isometric holds.
Flexibility 3-7 Until mild tension is felt, only after warmed up. 10-60 sec. for each stretch. One stretch per muscle grp. Static, Dynamic, PNF
Body Composition Cardio 4-6 Weight training twice 60-90% max heart rate. 40-60% for beginners. Muscular conditioning progam (10-12 reps. 1-3 sets) Cardio 30-45+ min. Last rep should go to fatigue. Cardiovascular, Muscle strength and endurance.
Created by: LisaSceviour