Resistance Exercises Volume is calculated by sets and repetitions. The more you work out the more you will burn.Ĭardiorespiratory Fitness Volume can be calculated by how many steps you walked weekly. Volume (amount)Įxercise volume or quantity is the product of Frequency, Intensity, and Time. It’s possible to mix up your workout plan while adhering to the exercise recommendation. The different types/modes of exercise can be broken down between Aerobic Endurance, Strength, Flexibility, and Balance. There are different types/modes of exercise. Time (duration or how long)Įxercise Time is measured by the amount of physical activity time per Session, Day, and Week.Ĭardiorespiratory Fitness is 30-60 minutes a day of moderate-intensity exercise or greater than or equal to 150 minutes per week and 20-60 minutes a day of vigorous-intensity exercise or greater than or equal to 75 minutes per week.Īs for Resistance Exercise, there is no specific time recommended. Rated Perceived Exertion or RPE can also be used as a measurement for intensity. Resistance Exercise intensity is calculated by obtaining your 1 repetition max and staying within the intensity recommendation for Resistance Exercise. Intensity for Cardiorespiratory Fitness is calculated by estimating your maximal heart rate and staying within the intensity recommendation for Cardiorespiratory Fitness. This is categorized from very light, moderate, to vigorous intensity.ĭepending on your current physical fitness and goal, intensity is calculated differently. The intensity of an exercise is the rate at which your exercise is being performed. For Resistance Exercise (Weight Training) the recommended frequency is 2-3 days per week. The frequency recommendation for Cardiorespiratory fitness (Endurance Training) is 3-5 days for adults. Frequency (how often)įrequency is calculated by the number of DAYS per week that are dedicated to your workout plan. The FITT VP stands for Frequency, Intensity, Time, Type, total Volume, and Progression. It is researched and created by the American College of Sports Medicine. The FITT VP model is an evidence-based recommendation used as a guide for creating your own workout plan. I’ve been training for almost 10 years now and I wish I knew about the FITT VP model when I started my fitness journey. The Principles of Exercise: FITT VP MODEL
0 Comments
Leave a Reply. |