FITT PRINCIPLE

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The FITT Principle an acronym for Frequency, Intensity, Time, Type. These are the things should be considered in
creating an exercise program.

Factors to be considered in designing personal exercise program

Exercise is an activity that shall vitalize the body to adapt and become stronger. The impulse has to be
appropriate to gather the health benefits. If the impulse is too light, the body will not conform, and if it is too hard, it
may cause some affliction to the body. The exercise program should be created to fit the current health condition and
according to need of the body and should be fascinating. The FITT Principle is designed in creating a personalized fitness
program.

FACTOR DEFINITION

FREQUENCY Number of sessions in a week

Difficulty level of the exercise or work
INTENSITY
demand
Duration or distance covered in an
TIME
exercise session
TYPE Mode of exercise or activity

The factors in the table shown address the current fitness level, in provision to overload the body and drive
positive adjustments. These adaptations can be modified now and then to consistently challenge the body to become
stronger. It is consequential to remember that increasing the load of the exercise should be done one adaptation at a
time in order to prevent the body from overtraining.

Table 1.1 FITT Principle in creating exercise program

The frequency of the exercise will ride on the fitness level of the individual and the type of workout performed.
The frequency of the training every week should always set properly. Recovery of each muscle group should always be
considered in setting the frequency of the training. Beginners should always exercise not often compare to athletes. As
the fitness level of an individual accelerates, the frequency of the training sessions can increase gradually.
(Callo-Dajime, 2016)

In this table shows sample of the different frequency setting by week.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

CARDIO
TOTAL BODY X TOTAL BODY X TOTAL BODY X
WORKOUT
CARDIO
PUSH LEGS PULL PUSH LEGS PULL
WORKOUT
CHEST LEGS BACK X CARDIO SHOULDERS X
+ (PUSH) + WORKOUT +
1
 BICEPS TRICEPS TRAPS
CARDIO
CHEST BACK SHOULDERS ARMS LEGS X
WORKOUT
Table 1.2 Weekly workouts split routine

The Intensity of the exercise refers to challenge or difficulty of the workout. The enormous importance to set a
load of the exercise is more difficult than what one is used to. These is one of the factor enormously affects the fitness
level of the individual and the time that is set for workout session.

The duration or the time of workout affects the intensity and the type of the exercise executed. The high
intensity training such as resistance training cannot be prolonged and endurance training such as jogging and swimming
laps should be sustained for a long period.

Last but not the least, the type of

exercise is one of the stepping stone to achieve a Exercise Intensity Time
certain fitness goal of an individual. The fitness Heart rate, RPE, Elapsed Time,
Aerobic
level, goals and even health conditions should be Talk test, Beep test Distance
considered in identifying what is the best type of Resistance Percent of 1RM Repetitions, Sets
exercise is the best for an individual. Tightness,
Flexibility Elapsed Time
Discomfort
Table 1.3 Common Ways of Covering Intensity and Duration According of Activity

For example, a person who wants to develop his/her cardiovascular endurance needs to swim 2 kilometers.
However, there are many different methodologies to achieve this goal. There is no best exercise for a specific goal, but
one can choose from many alternatives or exercise that will have enjoyment to him/her. This is where the art of science
of exercise prescription comes into play. (Callo-Dajime, 2016)

Table 1.4 Characteristics of a Warm-upi

Warm-up Recommended
Time 6-10 minutes
General multi-joint
Type of Activity movements, followed by
specific movements
Allow a 5 minute recovery
Recovery period before actual
exercise
There are three general elements to every successful workout. These are known as the warm-up, workload and
cool-down. Understanding these three elements will also ensure that you get results safely.

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The Warm Up
The warm up is the foundation of your exercise program.
Since the warm up comes first, it will set the tone for the rest of the exercise session. The Stretching Institute reports
that, "Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to
prepare the body and mind for more strenuous activity." Taking the time to warm up will prepare you mentally,

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physically and will help prevent injury. The basic components of a warm-up consist of a light aerobic exercise, such as
jogging or skipping, followed by stretching, and concluding with a sport-specific activity. These three components will
vary in their content based on your athletic proficiency. At the end of a warm-up your body should feel warmer, looser,
and you should have worked up a light sweat. After the warm-up begin your workout.

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Types of Stretching
Stretching is an important part of fitness and sports training. Stretching can improve your flexibility, reduce post-
exercise muscle soreness, increase your sporting or exercise performance, reduce muscle tension, minimize your risk of
injury and help you relax. There are three main types of stretching, each offering different benefits. Choose the right
type of stretching according to whether you are warming up, cooling down or just trying to improve your flexibility.
Static
Static stretches are positions that are held for a predetermined length of time and can be classed as
maintenance or developmental. Maintenance stretches are held for 10 to 20 seconds and, as the name implies, are
designed to maintain your current level of flexibility. Developmental stretches increase your flexibility and are held for
30 to 60 seconds or longer. Static stretches include touching your toes while seated or pulling your foot up to your butt
while standing. Static stretches are usually relaxing to perform and reduce your heart rate and body temperature.

Dynamic
Dynamic stretches involve taking your muscles through a large range of movement in a steady and rhythmical
fashion. Dynamic stretches prepare your muscles for exercise or sports. Dynamic stretches include leg swings, arm
circles, body weight squats and lunges. Increase the range of movement used for your dynamic stretches gradually over
12 to 15 repetitions. Dynamic stretches keep your heart rate elevated and your muscles warm while also mobilizing your
joints.
For instance, there is an exercise drill used for dynamic stretching called Carioca. It consists of a repeating Samba
dance step.

Ballistic
For most general exercisers, the risk of injury associated with ballistic stretches means that this type of exercise
is best avoided. If, however, you are involved in sports where ballistic stretches are the norm -- for example kick boxing,
soccer or gymnastics -- this type of stretching is a necessary part of your training. Ballistic stretches are similar to
dynamic stretches in that they involve big movements, but ballistic stretches are performed much faster. High leg kicks
and bouncing during stretches are examples of ballistic stretching. If you do use ballistic stretching, it is important that
your muscles are very warm to minimize your risk of injury. ii

Table 1.5 Characteristics and Volume of Different Stretching (Callo-Dajime, 2016)

Stretching Volume Purpose
Static 10-20 seconds Cool down/ Flexibility
Dynamic 12-15 repetitions Warm up/ Mobilizing joints
Ballistic 12-15 repetitions Warm up/ Flexibility

Workload
The workload portion of your workout is the actual working part of your exercise program. During training you
are breaking down muscle tissue to be rebuilt stronger, leaner and larger. The workload portion of your workout will
vary greatly from person to person, and goal to goal. Generally speaking the workload session should be of a higher

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intensity then your warm-up and cool-down, and incorporate strength and/or cardiovascular training. While this portion
of your workout will be the most strenuous, it isn't the last part.

The Cool Down

Now that your workload session is finished there is one more component to keep in mind: the cool down. Some
athletes and work out enthusiasts will forget about a cool down or dismiss it as unnecessary. The truth is that a good
cool down will effectively boost recovery, reduce soreness, and help prevent future injury. The Stretching Institute
describes the importance of a cool down this way: "During a strenuous workout your body goes through a number of
stressful processes. Muscle fibers, tendons and ligaments get damaged, and waste products build up within your body.
The cool down, performed properly, will assist your body in its repair process." Cooling down after a workout is easy,
because it closely resembles warming up. Do some light exercise such as jogging, or walking, followed by gentle
stretching of muscle groups trained during your work out. iii
Side-lying floor stretch is an example of cool down stretching by bending your left knee in front of you to
stabilize your torso (use your abdominal muscles to hold you upright).
(Stretching Anatomy; Arnold G. Nelson, et al.)

Resting Heart Rate, Max Heart Rate and Target Heart Rate

First Things First: Resting Heart Rate

Your resting heart rate (RHR) is the number of times your heart beats per minute (BPM) while at complete rest.
It is an indicator of physical fitness as your resting heart rate will decrease as your heart becomes stronger with aerobic
exercise training. A good time to check it is in the morning after you’ve had a good night’s sleep.
Factors Affecting BPM

1. Stress
2. Anxiety
3. Hormones
4. Medication/ Supplements
5. Physical Fitness
6. Diet

Between 60 and 100 beats per minute (BPM) is normal. An athlete or more active person may have a
resting heart rate as low as 40 beats per minute.
(All About Heart Rate (Pulse), American Heart Association website)

When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition
and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked
with lower physical fitness and higher blood pressure and body weight.
(https://www.verywellfit.com › resting-heart-rate-3432632)
Table 1.6 Factors Affecting BPM

Target heart rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the level
of exertion necessary for cardiovascular fitness, specific to a person's age, gender, or physical fitness. An example of a
target heart rate is 150 BPM to burn fat for a woman in her 30s. (https://www.yourdictionary.com › target-heart-rate)
 Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%

20-29 years 100-170 beats per minute (bpm) 200 bpm

30-34 years 95-162 bpm 190 bpm

35-39 years 93-157 bpm 185 bpm

40-44 years 90-153 bpm 180 bpm

45-49 years 88-149 bpm 175 bpm

50-54 years 85-145 bpm 170 bpm

55-59 years 83-140 bpm 165 bpm

60-64 years 80-136 bpm 160 bpm

65-69 years 78-132 bpm 155 bpm

70 years 75-128 bpm 150 bpm
Table 1.7 Average Figures of Heart Rates According to Age

COMPUTING YOUR RESTING HEART RATE

Resting heart rate should be measured with your fingers and a stopwatch. Put your middle and index finger to either
your radial artery on your wrist or your carotid artery in your neck. Once you find your pulse, count how many beats
occur in 10 seconds, and multiply this number by 6.

COMPUTING YOUR MAXIMUM HEART RATE

220 – AGE = MHR

COMPUTING YOUR TARGET HEART RATE ZONE (50-85%)

LOWER LIMIT: UPPER LIMIT:

Maximum Heart Rate (MHR) Maximum Heart Rate (MHR)
- RESTING HEART RATE - RESTING HEART RATE
=____ =____
X .50 X .85
=____ =____
+ RESTING HEART RATE + RESTING HEART RATE
= Lower Limit of THR Zone (50%) = Upper Limit of THR Zone (85%)

Table 1.8 RHR, MHR, and THR Formula

Find Your Heart Rate:

Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise,
periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t use one you can also
find it manually:

Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and
target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should
be.
 So what’s in a number? If your heart rate is too high, you’re straining. Slow your roll! If it’s too low, and the
intensity feels “light” to “moderate,” you may want to push yourself to exercise a little harder, especially if you’re trying
to lose weight. If you’re just starting out, aim for the lower range of your target zone (50 percent) and gradually build up.
In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate.

Activity 1: Problem Solving

Identify the 50-85% of THR of each problem

1. Age: 24 RHR: 78 = ______ to ______ THR 6. Age: 25 RHR: 76 = ______ to ______ THR
2. Age: 33 RHR 93 = ______ to ______ THR 7. Age: 46 RHR 99 = ______ to ______ THR
3. Age: 27 RHR 54 = ______ to ______ THR 8. Age: 40 RHR 89 = ______ to ______ THR
4. Age: 19 RHR 56 = ______ to ______ THR 9. Age: 37 RHR 80 = ______ to ______ THR
5. Age: 22 RHR 63 = ______ to ______ THR 10. Age: 56 RHR 87 = ______ to ______ THR

Activity 2: Fitness Assessment

Fill up the personal information portion of the form and start performing the fitness tests by each skill-related
component.

FITNESS ASSESMENT FORM

NAME (Last, First, MI): ________________________________________ ASSESMENT DATE: _______________

BIRTHDATE: ____/_____/_________ AGE: _____ RESTING HEART RATE: ______ TARGET HEART RATE: ________

WEIGHT (kg): ______ HEIGHT (cm): _______ SEX: M / F

AGILITY
THIS WEEK NEXT WEEK
TEST DIFFERENCE
(Date):_____________ (Date):_____________
HEXAGON TEST _________min ________sec _________min ________sec _________min ________sec
ILLINOIS TEST _________min ________sec _________min ________sec _________min ________sec
FLEXIBILITY
THIS WEEK NEXT WEEK
TEST DIFFERENCE
(Date):_____________ (Date):_____________

SIT AND REACH __________ft__________inch __________ft__________inch __________ft__________inch

POWER
THIS WEEK NEXT WEEK
TEST DIFFERENCE
(Date):_____________ (Date):_____________

VERTICAL JUMP ________ft _______ inch ________ft _______ inch ________ft _______ inch

MUSCLE ENDURANCE
THIS WEEK NEXT WEEK
TEST DIFFERENCE
(Date):_____________ (Date):_____________
SIT UPS ____________ reps/min ____________ reps/min ____________ reps/min
PUSH UPS ____________ reps/min ____________ reps/min ____________ reps/min
 SPEED
THIS WEEK NEXT WEEK
TEST DIFFERENCE
(Date):_____________ (Date):_____________

50m Dash _________min ________sec _________min ________sec _________min ________sec

CARDIOVASCULAR ENDURANCE
THIS WEEK NEXT WEEK
TEST DIFFERENCE
(Date):_____________ (Date):_____________

BEEP TEST _________ level _________ level _________ level

Activity 3: Fitness Contract

I have understood that my sedentary lifestyle may lead to several sicknesses and I am resolved to embrace a functioning
way of life. I will follow my exercise program starting on ________________ and I expect to keep it until I accomplish
that following objectives.

Short-term Goals (within 1-3 months):

Target date: _______________
1. ________________________________________________________________________________________________
__________________________________________________________________________________________________
Target date: _______________
2. ________________________________________________________________________________________________
__________________________________________________________________________________________________

These short-term goals will help me achieve my long-term goal (6 months or more):
Target date: _______________
__________________________________________________________________________________________________
__________________________________________________________________________________________________\

With the help of my accountability partner ___________________________________, I plan to improve my health by

embracing an active lifestyle.

My Name and Signature: _________________________________ Date: ______________

Accountability Partner’s Name and Signature: _________________________________ Date: ______________

(Callo-Dajime, 2016)

Activity 4: Evaluation

1. Join in any fitness event such as (Walkathon, zumba, fun run etc.)
2. Compose a reflection paper about the event you attended. Incorporate pictures of the event, program, registration
form, and certificate of participation/attendance.
(Callo-Dajime, 2016)

Overtraining and Undertraining

A lot of people fail to achieve their fitness goal due to many reasons and one of them is doing the type of
training that is not appropriate to their fitness goal. Wrong information leads to wrong application that leads to wrong
results. Furthermore, it has always been understood to mean that doing a type of training can give many health benefits
but not all the time. If the training shall be overdo or preformed in infrequently manner, it might lead to overtraining or
undertraining.
Overtraining is a state where the body does not have enough time to recover and can hinder the body’s ability
to build muscle or to burn fat, some people do not believe that overtraining exist however, there are a lot scientific
studies that tell the different story. On a deeper understanding, overtraining is not only cause by working out too much.
It is the combination of putting physical, psychological, and environmental stress on your body that lead to problems
that an individual will definitely want to avoid. Fortunately, there are signs and symptoms of overtraining but if you are
not familiar with them you might not even notice them.

Over training Syndrome (OTS)

Over training syndrome is also known as burnout, overworked, overstressed and staleness. It is a complex syndrome
with physical, psychological, emotional, immunological, and biochemical changes. It often results from excessive training
overload and inadequate recovery. OTS affects up to 30% of team athletes and 50% of individual sport athletes and gym-
goers.

Criteria for OTS

1. Amassing of training and non-training stresses

2. Presence of a constellation of physiological and psychological signs and symptoms
3. Overreaching is a short-term decrement in performance in training or competition resulted from excessive training or
non-training stresses with or without related signs and symptoms.
4. A successful recovery can be achieved within 2 weeks
5. Untreated overreaching eventually causes long-term decrease in athletic performance and training capacity, which is
called ‘’overtraining’’ syndrome

Clinical Forms of OTS

 Sympathetic overtraining
 Parasympathetic overtraining

Sympathetic Overtraining

This form of OTS is mainly related to anaerobic exercise, such as resistance training. Also known as ‘’basedowian
form’’ or ‘’hyperactive thyroid type’’’.

Characteristics of Sympathetic Overtraining:

 Increased sympathetic activity rest
 Irritability
  Restlessness
 Sleep disturbance
 Impaired athletic performance

Parasympathetic Overtraining

This form of OTS is usually related to aerobic activities, such as long distance exercise. Famous as ‘’addisonoid
form’’ or ‘’adrenal exhaustion type’’ as well.

Characteristics of Parasympathetic Overtraining:

 Chronic fatigue during exercise
 Mood swings
 Loss of interest in training or competitions
 Sleep disturbance
 Weak immune system
 Changes in appetite
 Tendency to infections
 Poor athletic performance

General Signs and Symptoms of OTS

1. Psychological and emotional

2. Immunological
3. Physical
4. hematological
5. Gastrointestinal
6. Neuromuscular

Psychological and Emotional Immunological

1. Depressed moods
2. Loss of interest in training
3. Loss of motivation
1. increased risk of infections
4. Emotional instability
2. Frequent mild flu-like illness
5. Poor concentration
3. Weakened immune system
6. Loss of competitive drive
7. Sleep disturbance
8. Increased skipping or missing trainings

Physical Hematological

1. Decreased athletic performance

1. Low level of iron
2. Prolonged recovery
2. Low level of hemoglobin
3 Altered blood pressure
3. Enlarged lymph nodes
4. Increased heart and breathing rates
4. Decreased white blood cells
5. Increased resting metabolic rate
 Gastrointestinal Neuromuscular

1. Loss of coordination
2. Decreased muscle strength
1. Loss of appetite
3. Increased muscle soreness
2. Nausea
4. Rhabdomyolosis (exercise-induced muscle damage)
3. Stomach upset
5. Decreased muscle glycogen
6. Increased risk of sports injuries

Table 1.9 General Signs and Symptoms of OTS

Management of OTS:
 Rest
 Stop training for at least 2 weeks
 Avoid prolonged training sessions (over 100 minutes per session)
 Avoid training 7 days a week
 Reduce intensity and volume of training
 Use periodization
 Deep tissue massage

Nutritional Support of OTS

 Water - Drink 2-3 liters a day and keep the body fully hydrated
 Have a sufficient amount of complex carbohydrate before training
 Adequate protein intake keep your daily protein intake at 2 grams/kg
 Have about 40 grams protein within 30 minutes after training and another 40 grams in 2 hours
 Glutamine: 5-10 grams about 40-60 minutes before training and another 5 grams at bedtime. This amino acid
helps with recovery and glycogen replenishment
 BCAAs (Branch-chain amino acids): 3 grams 30 minutes before training, 3 grams during training and 5 grams
within 30 minutes after training
 HMB (beta-Hydroxy beat-Methylbutyrate): 3000 – 4000 mg daily in divided doses. The best time to take HMB is
approximately 30 minutes before exercise or competition and immediately after exercise or competition. It has
protective effect against OTS.
 Glutathione: 200 – 500 mg a day. It is a powerful antioxidant that may prevent from OTS.
 ALA (Alpha-lipid acid): 800 – 1000 mg a day. ALA may prevent from athletic overtraining syndrome by enhancing
glutathione level within the muscles
 Pycnogenol (French Maritime Pine Bark Extract): 200-300 mg a day. It ois potent antioxidant that supports
immune system.
 Octacosanol: 2000-5000 mcg a day. It is a fatty alcohol with a protective activity against OTS.

On the other hand, undertraining is a state where the body has insufficiency in terms of frequency, volume and
intensity training. Being unable to push the body from the training to see results is one common sign that an individual is
currently undertrained. The amount of stress that puts in body and not progressively overloading a higher training
volume over time are just not enough to improve. The excellent point for seeing better results is right between over
training and undertraining.

Types of Training

Each type of training has different purposes over another that is why the type of training that an individual will
use will be based according to their fitness goals. These types of training are all important to our body. We should all be
doing aerobics, flexibility, strength and balance exercises and these types of training is one of the stepping stone to good
health. Here are the lists that you need to know about each type of training and offer examples to try, with the doctor’s
approval.

Aerobic Training

This is the type of training where your heart rate and breathing makes faster than normal. Probably known as
‘’cardio’’. It is very essential to your body to be functional in many ways based on your everyday routine such as walking
on the streets. It is your heart and lungs that benefits from this type of training that result to increase of cardiovascular
endurance. If you get easily tired on taking up stairs, it is an indicator that you need more aerobic training to help your
heart and lungs to work better.
People who do regular continuous exercise will live longer, have a greater work capacity. Here are some benefits
of aerobic or cardio training.

Benefits of Aerobic Training

Reduces the risk of several diseases such as:

1. Decreases resting heart rate
2. Lowers blood pressure
3. Burns fat 1. Heart disease
4. Lowers blood sugar level 2. Hypertension
5. Boosts mood 3. Diabetes
6. Lowers cortisol often known as stress hormone 4. Breast cancer
7. Weight loss 5. Colon Cancer
8. Reduces the risk of heart disease and strokes 6. Mood disorder
9. Strengthens ligaments, tendons and bones

Table 2.0 Benefits of Aerobic Training

Fat burning in aerobic training:

There is a lot of training or exercises to burn the fats in the body and the most popular them is the cardio
training. Because of intensive cardio training, the heart rate goes up that causes the body to burn more calories. As a
results the body will leaner for short period. However, when the fitness level increase, the body adapts the certain
intensity of the workout it will not burn anymore fats. Therefore the intensity of cardio training shall gradually increase
in order to continuously burn fats.

What is fat burning zone (FBZ)?

Formula: 65% of your MHR + 5 = FBZ
• When you are at your FBZ you burn 90% fats and 10% carb
• Exceeding heart rate beyond MHR is the danger zone
Table 2.1 Three Components of Cardio Training

3 components of Cardio Training

Frequency The number of training session in a week

Duration The amount of time used to do the cardio training

Intensity The difficulties of the exercise that can make the heart rate go up to the fat burning zone (FBZ).

For individuals just starting their cardio or aerobic training program, remember to start slow and gradually
increase intensity and duration. Beginners can start with 15-20 minutes of a low intensity activity, like easy walking, 2-3
times per week. As your fitness level increases, first increase the duration and then the intensity of your workouts. Here
are some examples of aerobic training programs.

Table 1.8 Samples of Training Program of Different Types of Cardio Workout

Cardio Workout A Cardio Workout B Cardio Workout C

 Warm up  Warm up  Warm up
10 min Stationary jog 5-8 min Treadmill or 10 min stationary jog
 Dynamic Stretching 1200m jog  Dynamic stretching
 Work load  Dynamic Stretching  Work load
 50m Front
 Burpees 30-60 sec x 3  Work load
crawl 2-3 laps
sets  45-60 min moderate-  Water break
 Jax Burpees 30-60 sec x 3 intensive zumba  50m Backstroke
sets  Water break 2-3 laps
 Squat Burpees 30-60 sec  Cool down  Water break
x 3 sets  50m
 Single leg Burpees 30-40 Breaststroke 2-
sec x 2 sets 3 laps
 Side kick through Burpees  Water break
30-40 sec x 2 sets  Cool down
 Cool down
Note: 2 min rest between laps

The purpose of Cardio workout A is to increase the cardiovascular health, builds up strength, and tones major
muscle groups. Focus on proper form with each exercise to avoid injury. Keep your heart rate at a moderate level
throughout. You should be able to carry on a brief conversation during this exercise. The work load of Cardio workout B
is a type of dance what known as zumba, it can be done alone or in a group. It is beneficial for heart health, improves
coordination, tones your entire body, and may help relieve stress. While the Cardio workout C is a non-impact workout,
it is a good choice if you are prone to injury. You are also increasing your heart rate, toning your muscles, and building
strength and endurance without adding additional strain to your body. If you get tired, rest on the side of the pool
between laps. Always follow the safety instructions and guidelines of the pool where you swim.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

 Cardio Cardio Cardio
WEEK 1 X X X X
Workout A Workout B Workout C

Cardio Cardio Cardio

WEEK 2 X X X X
Workout B Workout A Workout C

Cardio Cardio Cardio

WEEK 3 X X X X
Workout C Workout A Workout B

Cardio Cardio Cardio

WEEK 4 X X X X
Workout A Workout B Workout C
Table 2.2.1 Monthly Frequency Setting of Aerobic/Cardio workouts (See Table 1.7)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Cardio Cardio Cardio
WEEK 1 X X X X
Workout A Workout A Workout A

Cardio Cardio Cardio

WEEK 2 X X X X
Workout B Workout B Workout B

Cardio Cardio Cardio

WEEK 3 X X X X
Workout C Workout C Workout C

Cardio Cardio Cardio

WEEK 4 X X X X
Workout A Workout B Workout C
Table 2.2.2 Monthly Frequency Setting of Aerobic/Cardio workouts (See Table 1.7)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Cardio Cardio Cardio
WEEK 1 X X X X
Workout A Workout B Workout C

Cardio Cardio Cardio

WEEK 2 X X X X
Workout A Workout B Workout C

Cardio Cardio Cardio

WEEK 3 X X X X
Workout A Workout B Workout C

Cardio Cardio Cardio

WEEK 4 X X X X
Workout A Workout B Workout C
Table 2.2.3 Monthly Frequency Setting of Aerobic/Cardio workouts (See Table 1.7)

Other forms of aerobic or cardio training exercises are walking, biking, kickboxing, elliptical, and spin class. The
intensity of each exercise may increase every week for your body to get stronger. Always remember that you should talk
to your doctor before beginning a new aerobic or cardio exercise routine.

Flexibility Training
 Flexibility is the range of motion in a joint or group of joints or the ability to move joints effectively through a
complete range of motion. Flexibility training includes stretching exercises to lengthen the muscles and may include
activities like yoga or Tai Chi. Improving your flexibility can help you move more comfortably throughout the day. You
probably know what it means when someone says they are flexible. It usually means that they can reach down and
touch their toes or bend deeply into a squat. But the definition of flexibility is more complicated than simply being able
to do a single stretch. (Jennifer R. Scott, 2019)

According to the U.S. Surgeon General's report on physical activity and health, flexibility is defined as "a health-
related component of physical fitness that relates to the range of motion available at a joint."
(U.S. Department of Health and Human Services. Physical Activity and Health: A Report of the Surgeon General)

That means that each joint and each group of muscles in your body might have a different range of motion or a
different level of flexibility. Some areas of your body may be very tight, meaning that the muscles feel short and
restricted. Some areas of your body may feel very loose and you may be able to lengthen and move those muscles
freely. For example, you might be very flexible in the hamstrings, allowing you to bend over and touch your toes. But
your thighs (quadriceps) muscles might be tight (inflexible) so it may be harder for you to stand up straight or bend
backward.

Many people who work in an office all day develop inflexible hips as a result of sitting all day. This is one of the
reasons that health experts recommend that you stand up and move for a few minutes every hour. Individuals who
include flexibility training as a part of their training program enjoy many benefits. Flexibility training can also improve
the way your body moves and avoid injuries. In the long run, improved flexibility will lead to better posture.

There is a lot of controversy about whether stretching without warming up will cause injury. The answer to that
is no – if you are calm and focused in your approach to the stretch, paying attention to your breathing and not trying to
force your muscles. Warm muscles stretch more than cold ones, so if you are stretching to increase flexibility rather than
simply limbering up your body, warm-up thoroughly first or you will not achieve your goal. Whichever approach you
take, just make sure that you are stretching within the range that is comfortable at the time.

Simple and developmental stretches

A simple stretch is one where you move into a position that you would describe as having a mild tension, and
hold for 10 to 15 seconds. (This is equivalent to taking two to three deep breaths.) IF you are in the range, the tension
should have eased in this time.
A developmental stretch is one where after the first phrase of the simple stretch is one where after that first
phase of the simple stretch and move a little further into it. You should be staying in the realm of mild tension. Again,
after 10 to 15 seconds the tension will have eased. You can continue this procedure until the muscular tension starts to
increase, not decrease. This is the limit of the elastic range of your muscle. Gently come out of the stretch.
The exercise and stretches in this book aim more to mobilize you joints and gently lengthen your muscles over
time, rather than radically or quickly changing their length. So be patient

For individuals just starting their flexibility training program, remember to start slow and gradually duration.
Beginners can start with 30-45 minutes of a low intensity activity, like basic yoga, 2 times per week. Here are some
examples of flexibility training programs.

The purpose of this section, the core refers to the entire trunk from neck to hip.

Table 2.3 Sample of Core Flexibility Workout Flexibility of the Core


Flexibility Workout A (Core)
 Thoracic rotation
 Cat stretch
 Low cat stretch
 Cobra stretch
 Spine and hip stretch
 Sitting side stretch
 Standing twist
support the lumbar spine in all ranges of movement, create a flatter abdominal region and a slimmer waist and are often
referred to as the corset muscles.
The most frequent question asked about the abdominals is how to
make them flatter. The most frequent complaint made by people who
exercise is that cannot understand why their abdominals are not flat because
they do hundreds of crunches. This is a perfect example of quality of
movement being more important than quantity. Abdominals will not
necessarily flatten by doing hundreds by hundreds of crunches because the
main muscle responsible for flexing the torso (a crunch) is the Rectus
Abdominus. This is the six-pack muscle that runs vertically down the
stomach. It is the muscle underneath this layer that are responsible for
drawing the abdominal wall backwards toward the spin e. These muscles are
the Transverse Abdominus and the Internal and the External Obliqeus. They

Flexibility of Lower Body

The muscles in the lower body are the largest and as such tend to be the strongest and the best developed. The
reason for this is simple. They have to support the rest of your entire body. Because of this, the lower body can be slow
to show the effects of toning exercise. That is unless you are starting from a very low base. If that is the case, the effect
of toning these large, slack muscles is very noticeable indeed. Many women are still convinced that spot is possible-
especially when it comes to hips and thighs. Unfortunately it is not. But that does not mean that you should give up on
muscle toning, just understand what it can do for you. It can improve the overall appearance of your hips and thighs by
redefining the shape of the muscle. IF you are increasing lean muscle mass in your body, you will burn more energy and
improve your chances of losing weight.
For most people, the lower body is where most muscular Flexibility Workout B (Lower Body)
tightness resides. Hamstrings, gluteals, quads and hip flexors all
 Single leg calf raise
have a profound effect on the lower back and when they are not
 Japanese sitting
balance, standing and sitting for long periods of time becomes
 Wall assisted inner thigh stretch
uncomfortable.  Shin stretch
The stretches are not as ‘portable’ as the upper body ones  Soleus stretch
but even so, try to do even a little stretching where you can  Kneeling hamstring stretch
throughout your day. In the street you can drop your heel off the  Swan stretch
pavement for a calf stretch. IF you feel yourself stiffening up at  Wall assisted kneeling quad stretch
work, get up and move around at the very least.
Table 2.4 Sample of Lower body Flexibility Workout

Do not leave out the foot and lower leg work. The feet are often overlooked in workouts. Without good strength
in the foot, your arches will start to collapse, which will have knock-on effect of the alignment of your leg sand could
trouble your knees, hips and back. If you have lack of good mobility in your ankles as you age, you are more prone to an
uneven surface.
Flexibility of the Upper Body

The muscles of the upper body are more familiar to the non-specialist than those of the lower body. The image
of the well-built male form is based on good tone in the pectorals, biceps, triceps latissimus dorsi and deltoids. Strangely
enough, this area is often neglected. Many people cannot do even one push up – modified or otherwise. Women
especially tend to have a poor upper body tone and often though fear of developing large muscle, do nothing at all. Men
who do not exercise tend to have strong biceps form day-to-day living, but have weak shoulders, chest and back.
Fortunately though, when it has been neglected, this area responds very quickly to toning exercises and the
appearance of the body can change dramatically. Many of the exercises in this section rely on the maintenance of good
posture to tone the isolated muscle groups. The more you use your abdominals to support your spine and focus on
which muscles you are targeting, the more effective result will be. As is the case with the core and lower body, muscular,
imbalances respond best to a combination of stretching and toning exercises. Stretching the upper body increases
breathing capacity by realizing tension in the ribs. It feels wonderful to relieve pressure and tension in the upper back
and neck, an area in which many people store tension.
Doing some of the simple stretches in the middle of the day is a fabulous way not only of releasing tension, but
of keeping it at bay. The simple chest, back and shoulder can be performed anywhere, even in your chair at work. The
forearm stretches too can be done at any time, and should be by anyone who spends a lot of time at a lot of time at
keyboard.

Table 2.3 Samples of Training Program of Different Types of Flexibility Workout

Flexibility Workout C
Flexibility Workout A (Core) Flexibility Workout B (Lower Body)
(Upper Body)

 Thoracic rotation  Single leg calf raise  Standing side stretch

 Cat stretch  Japanese sitting  Upper back stretch
 Low cat stretch  Wall assisted inner thigh stretch  Chest stretch
 Cobra stretch  Shin stretch  Shoulder stretch
 Spine and hip stretch  Soleus stretch  Triceps stretch
 Sitting side stretch  Kneeling hamstring stretch  Wall stretch
 Standing twist  Swan stretch  Neck stretch
 Wall assisted kneeling quad stretch  Forearm stretch

Frequency
 These stretches should be done after each exercise following the cool down phase
Intensity
 These are not very intense stretches, but are very important to prevent injury and muscle tension
Type
 These are all examples of static stretching
Time
 Each stretch should be held for 30-60 seconds

Resistance Training

At the core of safe and effective resistance training is proper exercise execution. Exercises that are performed
and spotted correctly promote injury-free results and do so in a time-efficient manner. Therefore, the techniques
presented are simply guidelines that represent the most commonly accepted method of performing the exercises. No
attempt has been made to describe all variations for properly executing and spotting the exercises included.

Exercise Technique Fundamentals

There are several commonalities among resistance training exercise techniques. Most free weight and machine
exercises involve some sort of handgrip on a bar, dumbbell, or handle, and absolutely all exercises require an optimal
body or limb position, movement range and speed, and method of breathing. Additionally, some exercises may also
warrant the use free weight belt and certain procedures for lifting a bar off the door.

Handgrips

Two common grips are used in resistance training exercises

1. Pronated or overhand grip – with palms down and knuckles up

2. Supinated or underhand grip – with palms up and knuckles down

3. Alternated grip – in which one hand is in a pronated grip and the other is in a supinated grip

4. Hook grip – which is similar to the pronated grip except that the thumb is positioned under the index and middle
fingers. The hook grip is typically used for performing exercises that require a stronger grip (power exercises, e.g.,
snatch)

5. When the thumb does not wrapped around the bar, the grip is called open or false grip

Establishing the proper grip in an exercise involves placing the hands at the correct distance from each other
(referred to as the grip width). The three grip widths are common, wide, and narrow. For most exercises, the hands are
shown are placed approximately shoulder-width apart. The hand positioning for all exercises should result in a balanced,
even bar.

Stable Body and Limb Positioning

Whether an exercise requires lifting a barbell or dumbbell from the floor or pushing and pulling while one is
positioned in or on a machine, establishing a stable position is critical. A stable position enables the athlete to maintain
proper body alignment during an exercise, which in turn places an appropriate stress on muscles and joints.
Exercise performed while standing typically required that the feet be positioned slightly wider than hip-width
with the heels and balls of the feet in contact with the floor. Establishing a stable position in or on machines sometimes
requires adjusting.

Designing a resistance training program is a complex process that required recognition and manipulation seven program
design variables (refers to this chapter as step 1 to 7).

Resistance Training Program Design Variables

1. Needs analysis
2. Exercise Selection
3. Training Frequency
4. Exercise Order
5. Training load and repetitions
6. Volume
7. Rest Periods

1. Need Analysis

This first task is to profile the person’s needs and goals by evaluating training (injury) status, conducting a variety
of tests (e.g. maximum strength testing), evaluating the results, and determining the primary goal of training. The more
individualized the assessment process, the more specific the resistance training program for each gym-goer or athlete
can be

 Body and limb movement pattern and muscular movement (movement analysis).
 Strength, power, hypertrophy, and muscular endurance priorities (physiological analysis).
 Common sites for joint and muscle injury and causative factors (injury analysis).

2. Training Status

An athlete’s current condition level of preparedness to begin a new or revised program (training status) is an
important consideration when designing training programs. This includes

The Somatotypes

William H. Sheldon, PhD, MD, introduced the concept of body types, or somatotypes, in the 1940s. Since then,
nutritionists, exercise physiologists, and even doctors have used it to help design effective, individualized fitness plans.
The gist is that everyone falls, though not altogether neatly, into the three categories below. Keep in mind that these are
generalizations, and that most of us have characteristics of two or even all three somatotypes. People are born with an
inherited body type based on skeletal frame and body composition. Most people are unique combinations of the three
body types: ectomorph, mesomorph, and endomorph.

3 Types of Body

Ectomorphs, people with this body type are slim, usually tall with longer limbs. Usain Bolt is a good example
who has a ectomorph body type. They are those lucky types who can eat whatever they want and never get love
handles or too much of a bottom. On the flip side, ectomorphs also have difficulty in gaining muscle mass, so however
hard they work out, they stay lean and cannot ever bulk up even if they want to. Fashion models and runners fit this
category. While most of us love to hate these genetically-blessed individuals, some male ectomorphs may not be thrilled
with their narrow-chested frames, and some female ectomorphs long for more womanly curves

Endomorphs, these body type is the exact opposite if the previous type: shorty, stocky, and with a tendency to
gain weight. Both Oprah Winfrey and Marilyn Monroe are classic examples of endomorphs. These body type struggle to
slim down, and their prominent gut and wide hips will give them a hard time if they walk the athletic path. The bright
side of being an endomorph is naturally more powerful than ectomorph. They make excellent body builders or
weightlifters.
 Lastly the fortunate Mesomorphs, why fortunate? Because they have this perfect balance of muscle and fat,
along with a natural ability to their liking, and fast. Christian Bale is a perfect example of a mesomorph: just look at his
roles in The Machinist and American Hustle is enough to see why. Mesomorphs can rather easily gain muscle mass and
become fit in no time. On the other hand, they lose their bulk as easily too. It is not like they walk in the park and come
home with shredded legs.

Body types Regimens

Of course, these three body types are not categorical, and you can find yourself somewhere in between. Here
are some exercises to perform according to your body type. They will make you help the most out of your constitution
and achieve the best results as possible.

1. Ectomorph Regimen – With this body type, you have no trouble losing weight, but when you try to gain muscle mass,
you only end up with lean muscle, becoming tin and wiry. If you want to bulk, here is what you should do.

 Eat a lot – First and foremost, start packing on proteins. Proteins are basically the building blocks of muscles. It is
the main key for muscle repair, growth, maintenance, and can be a source of energy as well. Combined it with
carbs and it will help to gain mass in the end. The trouble here is that you should be prepared to eat a lot more
than you have probably eaten before, because your metabolism is generally faster than other people and you
need more nutrients to feed your sinews. Therefore help yourself and start munching on protein and
carbohydrate-rich foods. However, be careful, not to eat fatty foods because, despite fat being good for you too,
having too much of it might slow down the muscle-building process.
 Focus on strength training – Secondly, concentrate on strength training and heavy lifting. Compound moves are
your best friends as well: basic exercise like deadlift, squats, crunches, and push-ups engage large muscle
groups; helping you building your physique faster and easier. Isolation exercise, on the other hand, will only slow
down your progress as they only see one or two muscles working.
 Don’t overdo the cardio – And thirdly, don’t overdo the cardio. Running, swimming, cycling, is nice and all but
cardio makes you lose weight, not gain it. Ectomorphs should not lose any more weight because they are
already slim. Still, ‘’don’t overdo it’’ does not mean you do not have to do it at all. Low-intensity cardio training
helps you to get your blood pumping, delivering nutrients to your muscle tissues. That it, even if you’re packing
it with proteins and carbohydrates, they will have better effect on your body if it is warmed up. Correctly.

All in all, if you are an ectomorph, you need to concentrate on eating a lot, doing a lot of strength exercises, and
go easy on cardio training. With those ways you will see good and better results very soon.

2. Endomorph Regimen – For this body type, it is typical to be heavy around the waist with smaller shoulders. They have
genetic factors to blame for that, in fact: there are fat-storing mechanisms at work inside the stomach that prepare for
hungry times.

 Focus on interval training – Interval training is much more effective and takes much less time than simple
running or cycling. For example, sprinting is a great burst technique that you can adopt to lose weight faster.
Forget about crunches, they work for other body types but not for the endomorphs. Crunches are good for
shaping the muscles but they do not burn fat at all. In order to bulk up your upper body and make your looks
less pear-like, you should concentrate on getting rid of the core first then do some intense weight-lifting. Heavy
weights and cardio training will work wonders for you in the long run, just be prepared for this training journey
long.
 Bulk-up the shoulders – It is better to focus on how to shift your weight from the waist to the upper body and
make your overall body shaped balanced.
  No long running – Endomorphs have the hardest time on losing weight. On the bright side, though, you don’t
have to run for hours on end, drowning the treadmill in your sweat. Long and steady cardio workout does not
really help.
 Cut down the calorie intake – Endomorph’s training routine is not exactly as easy as other people think. If you
want to lose fat and become fit you should cut down your calorie intake, in fact, the lower your calorie intake,
the faster you should be shedding pounds of weight but overdoing it is not a good thing. Having very low calorie
intake in a day might end up not giving the sufficient amount of energy for the body in order to perform at its
optimum performance. Do not forget to keep your energy levels high enough.

Summarizing all the things that should be done, go for intense interval training, no long running sessions, bulk up
the shoulders with weights and cut the calorie intake to less than you use every day. There should be very few
carbohydrates in the diet and more proteins.

3. Mesomorph Regimen – Mesomorphs are the easiest to train by far. If you belong to this type, you probably already
have a balanced looks, you might have noticed how simple it is for you to grow muscle mass or lose fat.

 Set some goals – Even though the mesomorphs have the genetic jackpot, you can still better yourself. In terms
of training, you should first of all stop procrastinating and start actually working out. what with your inborn
stamina and strength. Intense workouts with clearly set goals will bring about the best you can get from your
body type.
 Everything in moderation – Your body type allows you to cut yourself a lot of slack without much harm, and
most mesomorphs abuse this otherwise cool feature of their body. In order to make the most of your awesome
build, train to achieve. That means you should concentrate everything in moderation with setting goals for
yourself. Moderately intense cardio workouts are good for you, you can easily maintain long running sessions if
you want to. Strength training is also all about moderate heavy weights with number of reps from low to
relatively high. That is, if you take heavy weights, 4-6 repetitions should suffice. If you choose to lift lighter ones,
feel free to go up to 15-18 reps. You should be able to do that quite easily.
 Eat anything – As for the diet, it can be rather relaxed since you do not tend to gain weight as fast as
endomorphs and do not need much on carbohydrates and proteins like ectomorphs do. Be generally happy if
you belong to mesomorphs, because, otherwise, you can eat whatever you want.

Nutrition and Exercise

Nutrition and exercise will always be interrelated for a healthy

lifestyle. The athletic performance triangle is the general pattern for
people who want to achieve their fitness goals. Nevertheless, most
people fail to follow it. In order to be fit, nutrition must be above
exercise. However, nutrition is always neglected or misunderstood.
This is one of the main reasons why people like gym-goers and
athletes fail to achieve their fitness goals due to prioritizing exercise
over their diet.

There are 3 reasons why we need to eat a balance diet

1. Eating a balanced diet is an important part of a healthy and active lifestyle

2. What makes up a balanced diet is slightly different from everyone
Example: If you exercise a lot of load, you need more high energy than someone who doesn’t
 A balanced diet is the best ratio that matches your lifestyle
3. If you don’t eat a balanced diet, (ex. eating fatty foods) it increases the risk of heart diseases

There are three main groups of nutrients that your body needs
1. Macronutrients
2. Micronutrients
3. Water

Macronutrients are required by the body in large amounts. Majority of the amount of the food that we
consume are macronutrients. They provide you energy and help you grow.

Three components of macronutrients

 Carbohydrate
 Protein
 Fat

Carbohydrate is an important part of a balanced, healthy diet. Starch remains the ideal source of energy for
most of the body’s activities, particularly the brain and muscles and is easy to digest and absorb in the body.
Carbohydrate’s primary role is providing energy to fuel the body. Sugar and refined starches are readily broken down to
provide ‘’quick energy’’. Compared to fat- and protein-foods, carbohydrate foods are the cheapest source of the body
fuel. In food, it takes us the largest portion in a food plate.

Carbohydrate

Food Sources Signs and Symptoms of Deficiency

 Sweet potato
 Yam  Irritability
 Potato  Nausea
 Quinoa  Fatigue
 Legumes  Bad breath
 Pasta  Muscle cramps
 Noodles  Deficit in body sodium
 Brown rice  Deficit in water
 Oats  Constipation
 Buckwheat  Headache
 Cereals
 Bread
 Crackers
 Semolina
 Corn
 Rye
 Barley
 Rice
Table 2.4 Food sources and Signs and symptoms of deficiency of Carbohydrate

Protein is building blocks of the muscle, it manufactures new muscle tissue and repairs damaged tissue. It is also
the building blocks for hormones and enzymes that regulate metabolism, support immune system, and other body
functions. It can be source of energy as well. Enough protein is essential in maintaining muscle mass and strength but
yielding a lot protein does not yield bigger muscles.

Protein

Food Sources Signs and Symptoms of Deficiency

Animal-Based:
 Milk  Muscle deterioration
 Fish  Cancer
 Meat  Protein-energy malnutrition
 Cheese (kwashiorkor)
 Egg  Heart diseases
Plant-Based:  General weakness
 Soy  Depression
 Legumes
 Moringa
(Malunggay)
 Spinach
 Peanuts

Table 2.5 Food sources and Signs and symptoms of deficiency of Protein

Fats are important macronutrient in nutrition. Aside from serving as a secondary source of energy for body
functions, fats primarily offer protection against common lifestyle diseases. It contributes to delectable taste and flavor
of food, a major reason why fast-food menus are well liked. Fats make meals more tasty and satisfying. It also supports
the immune system function and can be used as fuel for longer exercise and endurance activities. It can be a medium
though some vitamins types are absorbed.

Fats

Food Sources Signs and Symptoms of Deficiency

 Fish  Dry skin

 Butter  Hair loss
 Oil (such as olive,  Body weight deficiency
palm, corn,  Cold intolerance
coconut, and etc.)  Bruising
 Cheese  Slow growth
 Meat  Poor infection resistance and
 Chia seeds slow wound healing
 Dark chocolate  Loss of menstruation
 Avocados
 Yogurt
Daily Water Loss
Table 2.6 Food sources and Signs and symptoms of deficiency of Fats
Urine 50% 1100ml
Water and Body Fluids
Skin 22% 500ml
Water is considered the most critical nutrient for sustaining life. It
Lungs 18% 400ml
keeps the body functioning at an efficient and healthy level. An appropriate
Feces 10% 200ml

Total 100% 2200ml

amount of fluids must be present in the body because it transports nutrients and medicines, and carries away waste. It
remains the structure if large molecules such as proteins, and glycogen. Water acts as diluter and provides the medium
for chemical reactions. It acts as lubricant and cushion around joints and inside the eyes, the spinal cord, and in
pregnancy, the amniotic sac surrounding the fetus in the womb. Other major roles include hydrating skin, assisting in the
regulation of the body temperature, and enduring sufficient amount of blood volume.
Table 2.6 Average Daily Water Loss
The Dilemma of Calorie
Calorie or Kilo calorie is the unit of energy in the body. It does not measure weight or length. When you hear
someone say ‘’something contains 1 Calorie’’, it is a way of describing how much energy your body could get when you
eat it or drink it.

Table 2.7 Macronutrient-Calorie Ratio

Macronutrient-Calorie Ratio
1 gram Carbohydrate = 4 Cal/Kcal
1 gram of Protein = 4 Cal/Kcal
1 gram of Fat = 9 Cal/Kcal
In order to calculate the amount of calories in food items, you need to know how
many grams of carbohydrate, protein, and fat and convert it into corresponding
amount of calories per gram.
For example: 1 medium apple has 22g carbohydrate, 0 gr protein, and 1g fat
22g x 4 = 88 Kcal

1 medium egg has 0g carbohydrate, 6g protein, and 5g fat

6g x 4 = 24 Kcal
5g x 5 = 45 Kcal
24 Kcal + 45 Kcal = 69 Kcal

Basal Metabolic Rate

Basal metabolic rate (BMR) is the amount of calories that the body needs at rest to function normally,
sometimes it is called ‘’Resting metabolic rate’’ but how are you going to calculate basal metabolic rate or BMR?

BMR Formula:
Women: (Weight in kg x 7) + 700
Men: (Weight in kg x 10) + 900

After getting the BMR, it is necessary to get the Total Daily Calorie (TDC). The TDC depends on the daily activities
of an individual whether it be active or sedentary lifestyle in a week.

TDC Formula:
Sedentary: BMR x 1.2 = TDC
Exercising 1-2x per week: BMR x 1.37 = TDC
Exercising 3-5x per week: BMR X 1.55 = TDC
Exercising 6-7x per week: BMR x 1.72 = TDC
Exercising more than 7x per week: 1.9 = TDC
For example: A male that weighs 88kg who exercise 2x a week.

BMR Computation:
(88 x 10) + 900 = BMR
880 + 900 = 1,780
TDC Computation:
 1,780 x 1.37 = 2,438 is the TDC of a male who weighs 88kg and exercise 2x a week.

Major Organs in the body that

consume the BMR
27% Liver
19% Brain
18% Muscles
10% kidneys
7% Heart
19% Others
Table 2.8 Different Organs of the Body that
Consume the BMR

Therefore, before deciding how much to eat, you should know first how many calories you need according to
your weekly routine to make the body absorb the appropriate amount of energy that it needs.

Nutrition before Exercise

Many athletes and gym-goers fail to achieve their body’s optimum performance due to lack of knowledge in
what particular food are they going to eat before exercise. In this topic, there are five questions that shall be answered:
first is when to eat? (meal timing), what to eat? (food selecting), what not to eat? (foods to avoid), how much to eat?
(amount adjusting), how much eater to drink? (body hydrating)

When to eat before exercise?

 Wrong meal timing is very common.
 You should allow adequate time for foods to be digested by the body before your training or competition. In
sports nutrition, 1 to 3 hours would be enough.
 The slower body metabolism you have the more time you would need for digestion.
 Everybody has different meal timing depending on sports, body metabolism, fitness level, and health condition.
 The minimum time space between meal and exercise is 60 minutes.
 It is strongly recommended, that you do not eat anything within 60 minutes before training or exercise, as the
foods need to digested properly before commencing your exercise session

What to eat before exercise or competition?

 This is the second common mistake
 A pre-exercise meal has a special pattern and you should follow the pattern regardless what type of sports you
are engaged in and what time of the day you exercise.
A pre-exercise meal should be:
 High in carbohydrates
 Moderate in protein
 Low in fat and fiber
 A common mistake particularly gym-goers is to eat protein rich foods before workouts
 From performance standpoint, complex carbohydrates are the primary source of energy during any exercise or
sports events, providing 90% of energy.

How much to eat before exercise?

 To fuel the muscles to maximize performance, the body uses a combination of fat and carbohydrate for energy.
  Whether you exercise or not, the primary source of energy is carbohydrate followed by fat. Protein is the last
among the macronutrient that provides energy in the body.
 The intensity and time of the physical activities dictate the proportion of macronutrient in the body required in
the pre-exercise diet.
 Pre-exercise meal in endurance sports, such as marathon, should be high in carbohydrate and moderate in
protein and fat.
 Pre-exercise diet in power sports, such as weight lifting, and martial arts should be high in carbohydrate,
moderate in protein and low in fat.
In pre-exercise diet:
o Carbohydrate: 1gr/ bodyweight in kg
o Protein: 0.3g/ bodyweight in kg
For example: if your weight is 70kg, you would need (70x1) grams carbohydrate and 21 (70x0.3) grams of
protein.

In other words, the ration of carbohydrate to protein in pre-exercise diet should be 3-4 to 1.

How much water to drink?

 To maintain peak performance and adequate recovery, it is mandatory to sustain optimal level of hydration not
only before exercise but throughout the exercise.
 Dehydration causes decline in peak athletic performance.

A simple guideline would be as follow:

o Drink at least 2 liters throughout the day.
o 2 hours before exercise: 1 glass of water.
o ! before exercise: 1 glass of water
o 30 minutes before exercise: 1 glass of water
o 20 minutes before exercise: 1 glass of water
o 10 minutes before exercise: 1 glass of water

What not to eat before exercise?

Two food-related factors that affect the athletic performance and excellence are:

1. ‘’New Food’’
 New food is the food that you do not know or you have not tried it out for a quite long time.
 It is highly important that you always choose familiar foods before exercise and not try out any new foods, as
they may lead to stomach reactions such as stomach upset, abdominal cramps, diarrhea, heart burns, and
feeling bloated.
2. ‘’Magic or Lucky Foods’’
 If you have lucky food, you should have it on hand prior to your competition or training session.
 ‘’Lucky food’’ is the food that a person believes that improves his or her performance whether that food has the
right pre-exercise pattern or not.
 An example of lucky food is ‘’turtle’s blood’’.
 Some athletes believe that a nasty magic potion from that potion from that reptile could make them a
champion.
  Sports nutritionists and biochemists have failed to find any special ingredients in turtle’s blood to justify its fame
in sports especially among endurance athletes.

Nutrition during Exercise

Water Replacement:
 Optimal hydration is a must
 A very fluctuation in the body’s water balance could adversely affect athletic performance
 We usually lose water through urine, skin (evaporation and sweating), breathing and stool.
 During exercise especially in intense and prolonged exercise, we lose water even more through the skin and
breathing.
Water Loss
 An average person with little or no exercise loses about 2200ml (2.2) liters of water daily.

Factors that determine the degree of

dehydration during exercise

 Intensity of exercise
 Temperature and humidity of
exercising environment
 Strength and endurance training

Table 2.9 Factors that determine the degree of dehydration during exercise

 Endurance athletes are more prone to dehydration than strength athletes

Regardless of what sports or type of training, an optimal hydration is a key athletic excellence to, and dehydration
can significantly impair athletic performance and even increase tendency to sports injuries. In order to keep the body
fully hydrated during training sessions, you should drink ½ to 1 glass of water every 10-15 minutes. If you are not
thirsty, it does not mean that you are not dehydrated. Because thirst is not a good sign of how much hydrated you are.

How to evaluate your hydration level during exercise?

1. Urgent feeling to urinate during or immediately after training session.

 If you do not have the urge to urinate during your training session or within few minutes after exercise, it is a
good and reliable sign that you have not taken enough water during your training session.
2. Color of the urine
 This is not reliable as the first sign. However, it is a useful indicator to asses hydration level. The urine is usually
clear like water or slightly yellow.
 If the color of the urine is strong yellow or orange – colored, it could a sign of not having enough water during
exercise.
 You should bear in mind that taking some supplements or medications can affect the color of urine. For
example, vitamin b2 (riboflavin) makes the color of the urine strong yellow.
Consume Carbohydrates during exercise
 Carbohydrates are the only macronutrient you are allowed to take during exercise.
 Taking carbohydrates during training sessions that last less than 60 minutes has no significant impact on athletic
performance unless pre – exercise diet did not contain sufficient amounts of carbohydrates.
  Consuming carbohydrates during a training session or a sport event that lasts for minimum 90 minutes can
improve athletic performance by providing additional fuel to the exercising muscles.
 If you are preparing yourself for a competition through longer training sessions with higher intensity, you may
benefit from supplementing with carbohydrates.
 If your goal is to lose weight and drop body fat, taking carbohydrates during your training sessions will slow
down the fat burning process, though you might feel better during your training.

What to avoid during exercise

 Sodas
 Juices
 Fruits
 Fructose powder
 Protein shakes

Nutrition after Exercise

Nutrition after exercise is the most complicated part of sports nutrition due to the chemical and physiological
changes happened in the body.

The main three goals in post-workout are:

1. To induce quick recovery
2. Replenish glycogen stores
3. Make the body ready for the next exercise or training session.

Nutritional advices after exercise depend on the following factors:

1. Whether you are a regular gym-goer or professional athlete
2. As a gym-goer, whether your goal is to lose weight, get fit, or put some muscles on.
3. As a professional athlete, whether you are a endurance athlete or strength athlete.
4. Whether there is a medical condition or not.
5. A competing athlete or the next competing time.

Recovery is one of the key to reach optimum athletic performance and reach certain fitness goals. These guidelines will
help you to induce quick recovery after training.

1. Water replacement
How much water do you exactly need after exercise?
 The amount of water required during post-workout period is at least 2 glasses of water (500ml) or 2 glasses of
water per one pound weight lost, whichever counts higher.
 Example 1: if your body weight is 136lbs before exercise and there is no change in your body weight after
exercise, you would need at least 2 glasses of water.
 Example 2: if your body weight is 136Ibs before exercise and 134Ibs after exercise, you have lost 2Ibs. In this
case, you would need 4 glasses (1000 ml) of water.

2. Wait for 30 minutes

You should always wait the whole 30 minutes if:
 You want to get leaner.
 To drop more body fat.
  To lose weight.

You do not need to wait for 30 minutes if:

 Your goal is not losing weight.
 You want to build more muscles and increase your size.
 You feel dizzy or lightheaded

3. Eat some carbohydrates

 Fruits are good choices.
 For weight loss seekers, a fruit is considered enough.
 Non – weight loss seekers could have carbohydrates up to 1 gr/kg/body weight.

4. Eat more protein

 About 0.5 gr/kg/body weight, maximum 40 grams.
 Protein could be in a liquid form (protein shake) or a solid form. (See table 2.5 for reference)
 Consuming protein after exercise would limit post exercise muscle damage, help with muscle repair, keep the
body metabolism active, and enhance glycogen replenishment.

Carbohydrate to Protein Ratio

Before Exercise After Exercise
3 grams:1 gram 1 gram:3 grams
Table 2.9 Carbohydrate to Protein Ratio

5. Potassium replacement
 It is an important mineral you lose by sweating during exercise.
 Potassium depletion in the muscles may lead to muscle cramps
 Banana, potato, raisins, yogurt, tomato and dried fruits are excellent sources of potassium.

6. Sodium replacement
 Though you lose sodium by sweating during a training session, there is no need to increase your salt intake after
workout unless you are involved in an endurance sport.
 For most gym-goers, post – exercise salt replacement is not a major concern at all, as most daily meals contain
adequate salt.
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