FITT and Resistance Training
Personal Fitness-Mrs. Stec
Applying FITT to Resistance Training-Frequency
FITT factors must be properly adjusted in order to achieve your fitness goals. Before starting a resistance-training program, you must first establish your resistance FITT.
Frequency in weight training is how often you work out. Most training authorities recommend working out three or four times per week on nonsuccessive days.
The total-body workout is the most popular workout plan for beginners.
- A total-body workout is a workout in which all major muscle groups are worked three times a week, with at least one day off between workouts. The total-body workout allows muscles plenty of work, and plenty of rest.
- A split workout does not work every muscle group at every session. A split workout is a workout in which you exercise three or four body areas at each session, working at much higher intensities. More recovery time is needed before the same muscle group is worked again.
Applying FITT to Resistance Training-Intensity
Intensity, in weight training, is the amount of exertion or tension placed on a muscle group.
These factors play a role in determining your training-intensity needs.
- The amount of weight you will lift
- The number of reps and sets you will do.
- How many different exercises you will perform per body area.
Training load is the most important factor in your FITT. Training load is how much weight you should lift for a given exercise.
How many sets and reps you do is mainly a function of your fitness goals. Is your goal to:
- Develop basic muscle fitness?
- To increase endurance?
- To add bulk?
- A combination of these?
The more exercises you do to work a body area, the greater the intensity of the workout. Your training goals should be the guiding factor.
Applying FITT to Resistance Training-Time
The most important aspect of time, as a component of resistance training, is recovery time. This is the duration of the rest periods taken between workout components.
There should be no resting time between reps, which should be continuous and controlled. In general, the greater the amount of resistance, the more time your muscles need to recover between sets and exercises.
Athletes and competitive lifters follow resistance-training cycles. Resistance-training cycles are modified programs designed to meet the needs of off-season, pre-season, and in-season.