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DAY 3 PATHFit 1

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Claire Cabalhug
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11 views13 pages

DAY 3 PATHFit 1

Uploaded by

Claire Cabalhug
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 PDF, TXT or read online on Scribd
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(PATHFit 1)

FITT
PRINCIPLES
FREQUENCY
This refers to how often you exercise. The point is to meet your goals without
overtraining the body.

• When it comes to cardio: As a general rule of thumb, aim for a minimum of


three cardio sessions per week. If you’re looking to lose weight, you might
increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of
strength training three to four times per week. Strength training can involve
the use of weights (even bodyweight workouts), resistance, barbells, or
machines.
• Also includes rest days: Also account for rest days when putting together
your plan. It’s important to give your muscles a chance to recover.
INTENSITY
This refers to how difficult an exercise is.

• When it comes to strength training


• If you’re new to an exercise program, you don’t want to make the plan too
challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as
your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure
intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart
rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart
rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR)
• To find your MHR, use this calculation: 220 minus your age = MHR.
• For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone
• According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85
percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70
percent of your MHR.
• To find your target heart rate zone, use this calculation: MHR multiplied by percentage rate in
decimals.
• So, this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165
• According to the American Heart AssociationTrusted Source, the target heart rate zone for a 25-
year-old is approximately 95 to 162 beats per minute.
TIME
This refers to the duration of each exercise.
• Experts recommend at least 150 minutes of moderate-intensity exercise or at
least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense
exercise a day.
• Of course, you can increase or decrease this duration based on several factors,
including current fitness level, age, weight, health, and others.
• A cardio workout is recommended to last a minimum of 30 minutes. This can be
longer, depending on the exercise. A long bike ride, for example, could take up to
2 hours.
• Resistance workouts usually last between 45 and 60 minutes.
• Don’t add time to your workouts until you’re ready to do so. Once your
endurance builds, you can gradually increase the time spent exercising.
TYPE
This refers to what kind of exercise you’ll be doing under the
umbrella of cardio or strength training.
Cardio is any type of exercise that improves your cardiovascular
system. This includes:
• running
• swimming
• walking
• dancing
• aerobics routines
• cycling
Strength training is any type of exercise that tones and
strengthens the muscles. It usually results in muscular
hypertrophy.
This includes:
• the use of weights, like bicep curls and bench presses
• bodyweight exercises, such as:
• squats
• pushups
• pullups
• situps
SAMPLE TEMPLATE
THAT’S ALL .
THANK YOU!!!
ACTIVITY TIME...

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