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F.I.T.T Principles My Weekly Fitness Work Out Plan: Frequency

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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justine adao
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7K views2 pages

F.I.T.T Principles My Weekly Fitness Work Out Plan: Frequency

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.

Uploaded by

justine adao
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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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

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