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  • Fitt Principle and Workout

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    This document provides a basic cardiovascular and weight program plan for beginners to increase strength and endurance. It recommends endurance training 3-5 days per week at 60-80% of maximum heart rate for 30-60 minutes, using aerobic activities like walking, running, and swimming. For strength training, it suggests lifting weights or body weight exercises 2-3 days per week at maximum capacity for 60 minutes, allowing rest days in between for recovery.

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    This document provides a basic cardiovascular and weight program plan for beginners to increase strength and endurance. It recommends endurance training 3-5 days per week at 60-80% of maximum heart rate for 30-60 minutes, using aerobic activities like walking, running, and swimming. For strength training, it suggests lifting weights or body weight exercises 2-3 days per week at maximum capacity for 60 minutes, allowing rest days in between for recovery.

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    104 views1 page

    Fitt Principle and Workout

    Uploaded by

    api-367419730
    This document provides a basic cardiovascular and weight program plan for beginners to increase strength and endurance. It recommends endurance training 3-5 days per week at 60-80% of maximum heart rate for 30-60 minutes, using aerobic activities like walking, running, and swimming. For strength training, it suggests lifting weights or body weight exercises 2-3 days per week at maximum capacity for 60 minutes, allowing rest days in between for recovery.

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    © All Rights Reserved
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    of 1

    Lisa Ly

    Hed 44
    03/24/2019
    FITT Principle and Workout
    Basic Cardiovascular and Weight Program Plan
    Training goal: to increase strength and endurance within the body
    Targeted group: beginners in physical fitness

    Endurance Strength
    Frequency Exercise 3-5 days per week Exercise 2-3 days per week, be sure to
    have rest days in between to let your
    body heal and regenerate
    Intensity Train at 60-80% of the targeted heart Train at maximum capacity. Push
    rate. Do not pass 80% of target heart yourself to increase strength used every
    rate to build endurance. rep/day/cycle.
    Time 30-60 minutes per day of exercise 60 minutes per day of exercise
    Type Any aerobic/cardio activity that Lifting Weights
    strengthens heart/lungs and improve  Squat
    blood circulation  Deadlift
     Walking  Hip thrust
     Running Body Weight Exercises
     Swimming  Push up
     Hiking  Pull up
     Kick boxing  Lunges
     Plank
    Yoga

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