FITT principle
It is never a good idea to excersize without planning
scientifically to ensure safety and progress.
The way to plan can be memorized by a simple acronym: the
FITT principle.
Frequency
Frenquency means how many times one excersizes
in a time frame.
For example, if I excersize tuesday, thursday, and saturday,
I excersize at a frequency of 3 sessions per week.
Intensity
Intensity means how hard one is excersizing.
This might be a heart rate range, weight(if weight lifting),
speed (if running), etc.
Time
Time represent how long one's excersizing per workout.
Note that this is different from time. Think of the pair like
speed and time. Distance can only be computed if both is given.
It is the same for your body: you have to describe a workout with both intensity and time.
In other words, Intensity is instantanious while time is continous.
Type
The specific type of excersize being performed.
Ties to the S in SMART goals.
We need to say what kind of excersize (e.g., if weight lifting, upper or lower-body?).
Different excersizes have different benifits. To get fit,
we need to balance these excersizes.
Frequency
Frenquency means how many times one excersizes
in a time frame.
For example, if I excersize tuesday, thursday, and saturday,
I excersize at a frequency of 3 sessions per week.
Intensity
Intensity means how hard one is excersizing.
This might be a heart rate range, weight(if weight lifting),
speed (if running), etc.
Time
Time represent how long one's excersizing per workout.
Note that this is different from time. Think of the pair like
speed and time. Distance can only be computed if both is given.
It is the same for your body: you have to describe a workout with both intensity and time.
In other words, Intensity is instantanious while time is continous.
Type
The specific type of excersize being performed.
Ties to the S in SMART goals.
We need to say what kind of excersize (e.g., if weight lifting, upper or lower-body?).
Different excersizes have different benifits. To get fit,
we need to balance these excersizes.
My plan
With the principle in mind let's move to my specific plan
Initial week
- Frequency: 3 days per week
- Intensity: 70-80% max heart rate
- Time(distance): 1.5 KM, taking around 10-15 minutes.
- Type: Jogging
Progress week
- Frequency: 3 days per week
- Intensity: 70-80% max heart rate
- Time(distance): 2-3KM, taking around 10-20 minutes.
- Type: Jogging
Rest day
Work day
- Jog 1.5 KM
- 70-80% MHR
Rest day
Work day
- Jog 1.5 KM
- 70-80% MHR
Rest day
Work day
- Jog 1.5 KM
- 70-80% MHR
Rest day
Rest day
Work day
- Jog 2 KM
- 70-80% MHR
Rest day
Work day
- Jog 2.5 KM
- 70-80% MHR
Rest day
Work Rest
- Aborted for knee pain
Rest Work
- Jog 3 KM
- 70-80% MHR