It's been a while since I've had original content of my own here. I thought I'd ease back into it with a short post about the FITT principle. The FITT principle should be a cornerstone of how your workout should be structured and any personal trainer will likely design programs following it.
F - Frequency. This is simply how often you're going to perform your routine.
I - Intensity. How hard you're going to be working
T - Time. How long your workout will be
T - Type. What kind of exercise are you doing.
This can be use in macro to design your routine for a week and then used in micro to structure individual exercises. Here's an example of how you can use FITT to design a strength training routine for a week.
F: 4 days per week
T: 45 minutes
T: Strength training
Upper Body Push
Lower Body Pull
Supine Hamstring Curl with Gym Ball
Single Leg Roman Dead Lift
Upper Body Pull
Lower Body Push
Seat Knee Extensions
You can then take each individual exercise and apply the FITT principle as below.
6-8 reps max
30-40 seconds activity
3 minute rest
In the above micro split, the Time is determine by the tempo and work to rest ratio for strength training.
tempo for strength training is typical 2-1-2 (2 seconds eccentric , 1 second pause, 2 concentric). Work to rest ratio for strength training is about 1:5, so 30-40secs:150-200seconds.
That's basically it. Use the FITT principle to help design your workouts.
How do you design your workouts? let me know in the comments.