Fitt

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Rebecca Martinez

Health Education 044


FITT Principle and Workout

FITT: Cardiovascular & Weight Program


Frequency, Intensity, Time & Type
This workout focuses on increasing the heart rate and improving overall weight.
Exercise is what strengthens the heart muscle, which in turn allows more blood to be
pumped, reduces the risk for heart-related diseases and also improves lung function.
Exercise is most commonly used to improve overall weight. By working out we can
improve the metabolic rate and allow for more calories to be burned. Using the FITT
Principle as a guide line we can focus on the Frequency, Intensity, Time and Type to
give the best results.

Day 1
Cycling- Begin the first cycling at a moderate pace for 20 minutes. Rest for 5
minutes only, allow this time maintain breathing and drink water to keep hydrated. Start
second cycling at a faster pace for 30 minutes. Rest for 5 minutes only. End the third
and final cycle at a much faster pace for 15 minutes.
(Day 2 Rest)
Day 3
Jumping Jacks- Begin first set for 30 seconds. Take 15 second break. Next set 30
seconds. Take 15 second break. Next set for 60 seconds this time. Take 30 second
break. Final set for 60 seconds. Complete 3 times. (3 minute break between sets).
Sit ups- Begin with an easy pace of 15 sit ups. Rest 10 seconds. Then increase to
25 sits. Rest for 10 seconds. Increase to 35 sit ups. Complete 3 times (5 minute break
between sets).
Squat Jumps- Begin at 10 squat jumps. Rest for 10 seconds. Next increase to 15
squat jumps. Rest for 10 seconds. Complete three times. (5 minute break between
sets).
(Day 4 Rest)
Day 5
Jumping Lunges- Begin first set of jumping lunges 15 times on each leg. Rest for
10 seconds. Increase to 20 times on each leg. Rest for 15 seconds. Next increase to 25
times on each leg. Rest for 15 seconds. Finally, 30 times on each leg. Complete 3 times
(3 minute break between each set).
Planks- Begin with planking for only 15 seconds. Rest 5 seconds. Increase the
next plank to 30 seconds. Rest for 5 seconds only. Increase plank to 45 seconds. Rest
10 seconds this time. Increase plank to 60 seconds. Complete 3 times (3 minute break
between sets).
Day 6 Easy Day
Walking/Jogging- Begin Jogging at an easy pace for 5 minutes. Slow into a walk
for 2 minutes. Increase jog to 15 minutes. Slow into 2 minute walk. Jog for full 30
minutes. Complete 3 times.

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