A Scientific Approach To Planning Your Exercise Routine
Last week I participated in a Fitfluential Twitter Chat that was sponsored by Reebok (#LiveWithFire) and featured Chris Powell (host of Extreme Weightloss) and his wife Heidi Powell as co-hosts. It was a great chat and so much fun to be able to tweet with them! One thing that Chris mentioned toward the end of the chat was the importance of changing your workout program every two weeks according to the FITT principle.
I know the importance of changing your workout routine from time to time. Muscles get more efficient when you do the same exercises day after day, so you need to switch things up to keep challenging them and get stronger. The FITT principle breaks this down into four different ways you can do this.
- Frequency: Vary the number of days per week that you exercise, or vary the number of days that you focus on cardio, strength, or flexibility.
- Intensity: Vary the intensity of your workouts, such as by running faster, running hills, using heavier weights, etc.
- Time: Vary the length of your workouts.
- Type: Vary the type of your workouts, such as by doing different types of cardio (running, cycling, hiking) and strength workouts (free weights, weight machines, body weight exercises).
As I thought about it, I realized that Tina Reale’s BestBodyBootCamp workout program generally follows a FITT progression.
Over the 8 week program, Tina provides a new workout program every two weeks. Each phase focuses on a different aspect of fitness: stabilization, endurance, heavier strength, and power. Tina is a certified personal trainer, so it’s no surprise that she knows her stuff!
I really loved the Best Body Boot Camp program that I just finished. I am going to focus on my running and cycling for the next few months, so I’m skipping the next round, but if you are looking for a great workout program to kick off your fall, the next round of Best Body Bootcamp starts September 9, with sign ups starting today. If you sign up TODAY (August 19) you can register for $10 off –a crazy bargain!
How often do you switch up your workout program?
Do you follow the FITT principle when desiging your exercise routine?
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Im an intuitive exercise….I KNOW KNOW KNOW id probably be more FITT FITT FITT if I werent but for now? with my life? it's what works.
Ooh, what a great acronym for thinking about workouts… I try to incorporate all of those variations. And I'm really tempted to to BBBC again, if I can combine it with marathon training!
Love this post! I was bummed I had to miss the Chris Powell chat so love seeing the recap. Thanks so much for sharing!
I think that I tend to incorporate FITT principles at least some of the time – I'm all about changing things up daily and weekly – I rarely follow the same thing from week to week – always some running, HIIT and strength work but always different.
I love working out and doing all sorts of things 🙂 I have a program that works for me but I also throw in things here and there to mix it alllll up!
I nominated you for a Liebster Award! http://projectunfluff.wordpress.com/2013/08/19/i-…
Great point. That's why I love having a online bootcamp program, otherwise I'd just keep doing the same thing over and over and over. Sounds like it was a great chat.
I loved this post! I am obsessed with weight lifting and it was so nice to finally read something about it from someone else. FITT is the way to go! Thank you.
Stopping by from SITS after reading about crafts all day! <3
LOL. It is interesting to see all the different blogging worlds! 😉
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