#Fitt vp principle full#
#Fitt vp principle free#

Ultimately, with strength training, the goal is to progressively overload the muscle, so it gets stronger over time. Muscular strength training could be easy, moderate, or hard (high) intensity. Intensity names how hard you work during an activity. For example, this could be the number of times per week you strength train. It is an easy way keep things fun and interesting by changing one or multiple parts of a training program.įrequency means how often you carry out an activity. The FITT Principle is a method used to prescribe physical activity. Reversed aging factors in skeletal muscle (+).Increased resting energy expenditure (++).The summary below includes the moderate (+) or high (++) beneficial effects of strength training found in research. The benefits of strength training are many.

#Fitt vp principle free#

Strength training exercises can be completed using household items, resistance bands, body weight, free weights, or machine weights (2).

one) has been shown to be more beneficial for muscular strength gains.

Include at least one set of 8 to 12 repetitions for each exercise.

Progressively strengthen muscles over time by increasing the amount of weight used during the exercises or by increasing the number of days per week spent strength training.

Incorporate moderate or high intensity strength training exercises that involve all major muscle groups on 2 or more days per week.

More specifically, they recommend the following: According to their report, strength training is a key element in a physical activity program. Department of Health and Human Services last shared the recommendations for physical activity in 2018. These types of exercise are continuous and work large muscle groups.7 References What are the Recommendations for Strength Training? Those modes work similar muscle groups until the athlete can return to running and swimming. Type: The mode is generally swim, bike, run but can be an elliptical(run substitute) or a Versaclimber(swim substitute) if there is an injury.

#Fitt vp principle full#

If a sprint triathlon is the goal the sessions can be of lower duration but if the goals are a half Ironman or full Ironman the duration can be as high as a 2 or 3 hr run or a 4-6 hr bike ride. Obviously, it depends on the athletes goals. Time: This refers to the amount of time the session lasts or the duration of exercise. The lower intensity will stimulate aerobic system benefits and can be practiced more frequently, for a longer duration with less chance for injury. Generally a higher intensity session will be of a short duration due to increased muscular demands, will increase strength and speed but practiced too frequently creates an increased risk for injury. Intensity: This is how hard the exercise feels and how high the athletes heart rate is during the session. Of course professional triathletes can accomplish 3 sessions of each sport each week. At times the 6 tri training sessions are fit into 5 days a week with 2 days a week for stretching and core exercises. The cardiorespiratory exercise total frequency equals 6 days a week. Generally in triathlon training the frequency looks something like this: Swim 2 days, Bike 2 days, Run 2 days and resistance training 1-2 days a week. To gain any benefit exercise should be practiced a minimum of 3 days per week.

FITT is an acronym for: Frequency of exercise, Intensity of exercise, Time(or duration) of exercise and Type of exercise.įrequency: Studies have shown a frequency of 3-6 times a week elicits a training effect.

It has been studied for decades by exercise physiologists and is also referred to as an exercise prescription(ExRx). In addition, it has been used in clinical settings as well as training centers throughout the country. The FITT Principle is the foundation for our triathlon training.