THE FITT FORMULA: PHYSICAL

FITNESS
For bodybuilder

Aerobic Flexibility Muscular Muscular strength Treatment/Resting

Endurance

F  3-5
times/week
 Daily  Daily for
some muscle
 3 times/week  Massaging
 Warm-up  Different
 Cool down groups muscle
 3-4 groups
times/week

I  40% - 50% of
max. heart
 Hold 8-12
seconds
 15* reps  70-90% of 1-
rep max.

 50% max.
rate  Total body weight  1-4 sets
 1-3 reps  Body weight  6-10 reps
 1-3 sets  6-10
 6-10 exercises
exercises

T  15-60 minutes
of continuous
 10-20
minutes
 30-60
minutes
 15-60
minutes
 30-60
minutes
activity  Progressive  Progressive  Progressive
 Progressive

T  Large muscle
groups
 Static
stretch
 Resistance
training
 Resistance
training
 Injured
muscle
 Continual  Body weight
rhythmic
jogging,
cycling,
swimming