FITT Principleand Heart Rate

Mrs. StoneyCentralia Middle School Fitness

What Range should my heart rate be to increase my Cardiovascular

Respiratory Endurance?Target Heart Rate:

– This is approximately where your heart rate should be when performing aerobic exercise to receive maximum benefits.

How do I find my target heart rate zone?– 220 - (your age) x .65 (lower range)– 220 – (your age) x .85 (higher range)

Mrs. Stoney

220 – 3(my age) x .65 = 133

220-32(my age) x .85 = 154

Are We F.I.T.T ?

What is the FITT Principle?

Intensity

Time

Type

A formula in which each letter represents a factor important for determining the correct amount of physical activity.

FrequencyHow often you do the activity

I exercise at least five days a week.

I exercise three days a week.

I exercise seven days a week.

IntensityHow hard you work at the activity each session.

Monday and Friday Weight train at a 15-20

Tuesday and Thursday I run at a 13-15.

Wednesdays I do yoga at a 10-13.

TimeHow long you work out at each session.

TypeWhich type of activities you select.

FITT Principle forCardiovascular Respiratory

EnduranceFrequency- exercise 4-6 times per weekIntensity-train at 65-85% of target heart rate zoneTime- 30-60 minutes per session is recommendedType-any aerobic activity that keeps heart rate within your target heart rate zone is good

FITT Principle for Muscular Endurance

Frequency-weight train 2-4 times per weekIntensity-add or maintain weight and repetition during the workoutTime-a total workout can be about 30-60 minutesType-an activity that allows the muscles to perform a physical task over a period of time without becoming fatigued (resistance training, yoga, Pilates)To build muscular endurance, lift lighter weight (less resistance) with more (8-15) repetitions.

FITT Principle for Flexibility

Frequency-daily stretchingIntensity-stretch muscles and hold beyond its normal length at a comfortable stretchTime- hold stretch for 10-15 seconds with the stretching workout lasting 15-30 minutesType-use stretches that allow the body to move through the full range of motion

The Rate of Perceived Exertion is used to gauge your intensity in cardio workouts. •Here's what the numbers in our fitness features mean:

RPE 1-2: Very easy; you can converse with no effort.

RPE 3: Easy; you can converse with almost no effort.

RPE 4: Moderately easy; you can converse comfortably with little effort.

RPE 5: Moderate; conversation requires some effort.

RPE 6: Moderately hard; conversation requires quite a bit of effort.

RPE 7: Difficult; conversation requires a lot of effort.

RPE 8: Very difficult; conversation requires maximum effort.

RPE 9-10: Peak effort; no-talking zone.