Mom, How F.I.T.T. Is Your Workout?
Moms don't have the time or desire to mess around with complicated workouts that don't get results. If you want real Mommy Muscle you need a plan that's based on principles not infomercials and advertising.
Some things you can just count on over time. These certainties are the fundamentals of life. Let's test it. I predict if you have a stroller age baby - they will cry today. Do you want to challenge my prediction?
I doubt it. Why am I so confident? Because my prediction is based on a fundamental principle of infant development. (One you undoubtedly know well.) A baby crying is a principle aspect of their life. It's a reliable and fundamental behavior that allows us to make informed decisions about a baby's condition and needed care.
I've noticed when it comes to fitness development; many people tend to ignore principles. Perhaps it's because we're constantly exposed to books, magazines, fast talkers and beautiful photography that pitch exotic opportunities to transform our lives. Maybe it's because fundamentals are boring and unsexy. After all we don't see them advertised. Besides, who wants to hear the way to get in better shape is to take a walk, when the T.V. is tempting us with a tan, toned model smiling at her beautiful boyfriend while taking her fat burning pill?
So what I'm about to offer you (absolutely free!) are the fundamentals of effective exercise. If you understand these principles you can create workouts that achieve predictable results. These principles are also the key to optimizing or re-energizing your current workouts.
F.I.T.T. is an acronym used to teach fitness professionals (the good ones at least). It stands for Frequency, Intensity, Time and Type. These principles form the foundation of any effective fitness program. Alone, they offer insight to uncover opportunities for you to get better results. However, these principles are really an integrated system. By applying one you affect the others. I'll give a brief summary now and then detail each of the four principles in later posts.
The Principle of Frequency:
How often should you work out? Frequency is really about your body's ability to recover from exercise stress. Exercise too often and you'll over-train. This leads to injury, frustration and poor results.
Workout too little and your body will not need to change its physiology. There simply are not enough stimuli to create a response. In this case, the response is your results ? be it fat loss, muscle tone or more energy, etc...
Frequency then is a principle of balance. Not too much, not to little.
The Principle of Intensity:
How hard should you exercise? Intensity is about work and your body's ability to handle exercise stress. It asks questions like how many repetitions should I do and what weight should I use? How fast should I run, walk or jog?
Intensity is a principle of capacity. How much can your body handle safely? It might be more than you think, but sometimes should be less than you want.
The Principle of Time:
How long should you workout? Time is about defining need. If you're training for a sport and your game lasts one hour, you NEED to factor that into your training. If you're a busy mom who has 20 minutes to exercise during your baby's nap you NEED a workout to fit that time.
Time is a principle of relativity. You can get a lot done in little time. You can also spend a lot of time exercising and have very little to show for it.
The Principle of Type:
What kind of exercise is best? There are two kinds of "type" - general and specific. General refers to the macro types of exercise like, strength training, aerobic exercise and flexibility training. Specific refers to the micro types of exercise including running, walking, Pilates, Yoga, free-weights, machines, sport specific, etc, etc, infinity?
Type is a principle of relevance and fashion. There are many ways to achieve a goal. Exercise methods we especially enjoy or see others get results from have special relevance and naturally attract us to use them. When the type of exercise we use stops being effective, or bores us we can move to a new type that offers better mental, physical or even spiritual relevance.
You can try on exercise types like clothes. If it fits and looks good, wear it. If you find something better, you can always change. Just go shopping?
The FITT principles are the foundation of a successful fitness plan. Within them are the real variables we can "tweak" to achieve better results in half the time. It's an infomercial claim that really does work. But just incase you need a little more hype to get you thinking, I'll indulge you?
"All you have to do is call in the next 12 seconds and I'll throw in a second bottle of FITT principles free. But wait, there's more. If you're one of the first 20 callers, you'll receive, at absolutely no cost to you, a FITT principle container. This special container is a $300 value, but it's yours free? So what are you waiting for? Get FITT today!
Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an international product and franchise company that helps parents exercise with their babies. He is author of The StrollerFit ExerBook. His companies have helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com
Anywhere and Anytime Exercises
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Have a Detailed Exercise Plan Before Training
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Top 10 Mistakes To Avoid When Exercising the Abdominals
The abdominal muscles are essential for maintaining good posture and core stability, however many exercisers are unclear on the correct way to exercise them. Traditional exercises for the abdominals include crunches and sit-ups also known as trunk curls and curl-ups. The following are ten things to avoid when performing exercise for the abs.
Pilates Exercises ? Can They Give You The Body Youve Always Wanted?
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Fitness Focus: Overcoming Obstacles
If you're like me, the quest to be in shape, manage weight and overall well-being, at times, feels overwhelming. And, as if the quest to be fit isn't hard enough, there's often other obstacles to overcome: health issues, time management, mustering up courage or energy. Even if you've been exercising for a long time, there's always new barriers to be broken. So, how to put all of this into perspective? According to Tom Turner, executive liaison for the Spina Bifida Association that's exactly it: Perspective. And also, according to him, there's no mountain too high to climb. Tom would know. Paralyzed from the waist down since birth he's now 33 and trains about three times a week. In fact, he tells me, he just couldn't get along without exercise.
How to Supercharge Your Energy Levels through Exercise
Your energy levels will depend on several factors, including genetics, nutrition, sleep habits, and emotional stress. Some of these you have no control over But there is one VERY important factor that you do have control over and that is your ability to take part in physical exercise.
Get a Health Screening Before You Start Training
So, you have decided to hire a personal trainer to help you with your workouts. If your trainer is reputable and following proper certified techniques he/she will probably ask that you go through a Health Screening exam before begging your program. Many people resist this essential part of their training program because they feel it is unnecessary or that it will be embarrassing for them, however, these worries are untrue and skipping your health screening can result in a lower quality program design or even an increased likelihood for injury on your part.
Get Out and Play: Top 7 Outdoor Exercises
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After Exercise Headache - More Serious Than You Think?
It's surprisingly common - you're exercising, everything's fine, and then POW - a headache strikes! Or, sometimes, a headache hits while you're exercising. Is it just a minor annoyance? Or could it be a signal that something serious is going on? Should you go to the doctor, or just shrug it off?
When to Exercise
Do you hit the gym in the morning, before your crazy working day, or you check it out late at night. It is hard to figure out what is best for you and what best fit in your busy life style, but with few tips you can make your lifting life much easier.
Lower Back Extension Exercise
This is an excellent exercise for the lower back that is very simple to perform. This exercise requires no equipment and it can be performed almost anywhere, even at your office. Many people neglect to do exercises that focus on your lower back. Your lower back, Erector Spinae, supports your upper body and affects almost every sport and every day activity that you do. It is important that you exercise this part of the body. The lower back extension is probably the best exercise for strengthening your lower back as well as eliminating or preventing lower back pain.
Invest in Your Health
What if a trusted friend were to tell you about an investment where you could not possibly go wrong...what would be your reaction? And what if there was a virtual mountain of credible information that supported the investment claims...wouldn't you be inclined to take advantage of the opportunity and not miss out on the rewards? Although the answer to these questions seems apparent, when it comes to investing in our health and quality of life we often choose to ignore what obviously works. Take for example, exercise...
Double Calories Burned With Five Minutes Of Exercise Each Morning!
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The History of Pilates ? It All Began With One Sickly Child
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Avoid These Top 5 Workout Myths
Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob's "cutting edge" theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up.
Warming Up Properly
In our 'Stretching' article series (http://optimumlife.co.nz/Fitness%20Articles/Stretching/Stretching1.htm), we discussed why it's important to stretch as part of your workout. We also touched on the importance of warming up before even *thinking* about stretching. Since that article, I've had a couple of questions about warming up, so it seemed like a good topic for this week's Optimum Fitness News.
Programming Brief: Exercise Order
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The Right Exercise Intensity
We've all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to implement. Or, does it? The duration and frequency guidelines are very straight-forward and easily defined. But, "moderate" intensity is often left to interpretation. So, how do we define "moderate"?
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