The document outlines the FITT principles for a weekly fitness workout plan. It includes cardiovascular endurance training 3-4 times a week for 20-60 minutes per session, keeping the heart rate within 60-80% of its maximum. Muscular endurance training should occur 2-4 times weekly for 30-60 minutes, focusing on 2-4 sets of 8-12 repetitions. Muscular strength training involves weight lifting 2-4 times per week for 30-60 minutes, lifting weights at 60-75% of one's maximum for 3 sets of 8-12 repetitions. Daily stretching focuses on flexibility, holding each stretch for 10-15 seconds to move muscles beyond their normal length.
The document outlines the FITT principles for a weekly fitness workout plan. It includes cardiovascular endurance training 3-4 times a week for 20-60 minutes per session, keeping the heart rate within 60-80% of its maximum. Muscular endurance training should occur 2-4 times weekly for 30-60 minutes, focusing on 2-4 sets of 8-12 repetitions. Muscular strength training involves weight lifting 2-4 times per week for 30-60 minutes, lifting weights at 60-75% of one's maximum for 3 sets of 8-12 repetitions. Daily stretching focuses on flexibility, holding each stretch for 10-15 seconds to move muscles beyond their normal length.
The document outlines the FITT principles for a weekly fitness workout plan. It includes cardiovascular endurance training 3-4 times a week for 20-60 minutes per session, keeping the heart rate within 60-80% of its maximum. Muscular endurance training should occur 2-4 times weekly for 30-60 minutes, focusing on 2-4 sets of 8-12 repetitions. Muscular strength training involves weight lifting 2-4 times per week for 30-60 minutes, lifting weights at 60-75% of one's maximum for 3 sets of 8-12 repetitions. Daily stretching focuses on flexibility, holding each stretch for 10-15 seconds to move muscles beyond their normal length.
The document outlines the FITT principles for a weekly fitness workout plan. It includes cardiovascular endurance training 3-4 times a week for 20-60 minutes per session, keeping the heart rate within 60-80% of its maximum. Muscular endurance training should occur 2-4 times weekly for 30-60 minutes, focusing on 2-4 sets of 8-12 repetitions. Muscular strength training involves weight lifting 2-4 times per week for 30-60 minutes, lifting weights at 60-75% of one's maximum for 3 sets of 8-12 repetitions. Daily stretching focuses on flexibility, holding each stretch for 10-15 seconds to move muscles beyond their normal length.
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F.I.T.
T PRINCIPLES MY WEEKLY FITNESS WORK OUT PLAN
CARDIOVASCULARE MUSCULAR MUSCILAR
FLEXIBILITY ENDURANCE ENDURANCE STRENGTH
Exercise 3-4 Exercise 2-4 Weight
FREQUENCY times a times per train 2-4 week week times per Daily stretching week Add or 60-75% of Train at 60- maintain max Stretch muscles INTENSITY 80% of weight and 3 sets of 8- and hold beyond heart rate repetitions 12 its normal length repetitions 2060 About 30- About 30- Hold each TIME minutes per 60 minutes 60 minutes stretch 10-15 session seconds Any aerobic Anaerobic activity Resistance activities Stretches that keeping training such as allow the body to TYPE keeping the yoga, light weight move through heart within weights. lifting and the full range of the target sit ups. motion. zone Justine B. Adao 12 HUMSS-DICKENSON