How to formulate a fitness plan - FITT principle

Many people don’t know how to arrange their training plans when they first start training. At this time, finding a reliable coach to help you arrange it is the easiest way

　　Of course you can also make it yourself. In fact, whether it is the physical fitness training of the public or the physical fitness training of competitive sports, you can design your own training plans according to certain principles.

　　FITT principle for formulating training plans

　　Picture FITT principle

　　The training class in a small cycle should be designed around these four elements

　　1. Frenuency (training frequency): Generally, the training frequency is determined in the unit of "weeks", that is, how many times a week, such as 3 to 4 times a week.

　　2. Intensity (training intensity): Generally speaking, all exercises can use a simple universal index of heart rate as a standard for measuring training intensity. For resistance/enhanced exercises, load amount, number of groups, number of times, and group intervals can also be used as the standard for measuring training intensity.

　　　3. Type (training type): In broad sense, it can be distinguished into heart and lung exercises, resistance exercises, enhancement exercises, stretching exercises, special technical exercises, etc., and in a narrow sense, it can be distinguished more carefully from a certain one. Types of exercises, such as weightlifting, running, cycling, swimming, etc.

　　4. Time (training time): that is the amount of training, the training time that a training class lasts.

　　Example:

　　A fitness enthusiast’s training plan for a week, training 4 times in that week, and the 4 training sessions are upper limb strength, lower limb strength, cardiopulmonary endurance, and yoga exercises. (training frequency, training type)

　　Lower limb training as an example:

　　Warming activities: 5~10 minutes of jogging, 5~10 minutes of dynamic stretching of lower limbs (training type, training time)

　　Formal training: 8 groups of barbell squats, each group of 8~12RM exhaustion (training intensity)

　　Sorting and stretching: lower limb massage and loosening, static stretching exercises (training type)

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