Implementing a daily exercise routine along with eating a good diet is the best way to reduce fat weight. Knowing this rule, for my own personal weight loss efforts, I set out to start exercising. Truthfully though, I had no idea about the right way to proceed with my exercise plan so I just basically winged it. I figured it would be simple, run some, lift some weights… Oh, and throw in some stretching here and there. Then after a short while I started referring to the health magazines for more advanced tips. To my dismay, although there were some changes, the results weren’t very impressive and I ended up causing injury to myself. If you’re like me, you may have experienced the same thing.
Fortunately, during the course of the past year I started taking some courses at the local community college that helped me to gain a better understanding about health and fitness. And, I learned some of the more proper exercising techniques that can be more effective in helping to reduce fat weight. I wanted to share a specific concept regarding exercise training that will provide a benefit to anyone who is using exercise in their quest to reduce fat weight.
This concept is an exercise guideline from the American College of Sports Medicine called the F.I.T.T. Principle. Its purpose is to achieve a healthy fitness level. F.I.T.T. is an acronym for frequency, intensity, time, and type. Each one of these topics applies to the three key areas of physical health. Those are cardiovascular fitness (cardio), muscular strength (weight lifting), and flexibility (stretching).
So for example, to get the most effectiveness from your cardio routine, the frequency should cause a heart rate range of 64% to 94% of your maximum heart rate which essentially gives a feeling of a somewhat hard to hard workout. The time of your cardio workout should range from 20 to 60 minutes. But don’t forget a warm-up and cool down in addition to those minutes. And the type of exercise should be a continuous, dynamic activity using the large muscles groups. Examples of these types of exercises are walking, swimming, biking, etc.
For your strength training exercise the frequency should be 2 to 3 days per week of total body work. The intensity should be moderately hard to hard, working to muscle failure on your last rep. The total time includes what is necessary to complete 5 to 10 different exercises containing 1 to 3 sets of 3 to 20 reps each. The type of training performed should be specific exercises for all major muscle groups. Some examples of these are the bench press, leg press, lat pull down, seated row, etc.
Stretching is critical in your exercise regiment in order to maintain a healthy fitness level and avoid injury. The frequency of your stretching should be a minimum of 2 to 3 days a week. For the intensity of your stretch, you should feel it; but it should be pain free and void of bouncing. The stretch should be held for 15 to 30 seconds and repeated 2 to 4 times. This addresses the time factor. And the type of stretches that should be done is the ones that affect all major muscle groups.
Application of the F.I.T.T. Principle does help to reduce fat weight. Follow these guidelines and before you know it, you’ll see the pounds dropping and see a healthier F.I.T.T.-er you.