{"id":247819,"date":"2014-10-01T00:00:00","date_gmt":"2014-10-01T07:00:00","guid":{"rendered":"https:\/\/sdnews.com\/frequency-intensity-timetype-enjoyment-f-i-t-t-e\/"},"modified":"2014-10-01T00:00:00","modified_gmt":"2014-10-01T07:00:00","slug":"frequency-intensity-timetype-enjoyment-f-i-t-t-e","status":"publish","type":"post","link":"https:\/\/test.sdnews.com\/es\/frequency-intensity-timetype-enjoyment-f-i-t-t-e\/","title":{"rendered":"Frequency\u2026 Intensity\u2026 Time\u2026Type\u2026 Enjoyment\u2026 (F.I.T.T.E)"},"content":{"rendered":"

by Bret Smith CPT, B. A., B.S. | Move Strong Studio<\/a><\/span><\/p>\n

The F.I.T.T.E<\/strong>\u00a0pillars<\/strong> create the blueprint for success, accountability and offer more than simply encouraging clients into improving their health through a physical fitness program.\u00a0 Each F.I.T.T.E<\/strong> pillar is represented by a\u00a0letter in the acronym and supports the foundation of a wellness program. Without equal support from each of the pillars the program is out of balance, prone to failure and unsustainable. \u00a0Read on to explore each pillar in detail and how to best implement and design an effective wellness\/fitness Program.<\/p>\n

\"Bret<\/a>
Bret Smith CPT, B. A., B.S. | Move Strong Studio<\/figcaption><\/figure>\n

F<\/strong>requency <\/em>– Individual commitment, particularly when referring to session frequency, has a direct correlation to the success in any fitness plan.\u00a0 How do we increase participation? \u00a0More opportunity creates choice which translates into flexibility when participating in fitness related sessions. \u00a0A simple way\u00a0of creating fitness flexibility is to celebrate reaching short and long term milestones that have been set with the help of a fitness professional. Set the reward parameters as far as what will be celebrated, with whom and how. Then get busy hitting those weekly sessions to make sure the celebration will happen.<\/p>\n

I<\/strong>ntensity <\/em>\u2013 Cardio and strength training workouts are effective when individuals reach target heart\u00a0rate ranges of 65%-90% of maximal heart rates and maintaining that range for 20-60 min. \u00a0Variations of intensity within the workouts are important for fat loss potential, metabolic energy use and endurance. \u00a0Both moderate and high level intensities result in increased endurance and allow workout session to challenge individual fitness levels.<\/p>\n

T<\/strong>ime <\/em>\u2013 For way too long the theory of getting on a treadmill and slogging away for 45-60 minutes was promoted as the best way to lose weight specifically body fat. Slow steady state training has its place as method of endurance training. However, if you train slowly you are slow! Science continues to back the programs designed around shorter bouts of exercise with increased intensities. This type of program raises the body\u2019s need for recovery time which creates what has been described as the \u201cafter burn\u201d. This response to higher intensity workout sessions requires the need for increased energy use and adaptation to the training for up to 48 hours after the workout. Energy use after a lower intensity session has the body returning to normal almost immediately. Change and vary the time of your sessions by increasing and decreasing intensities and see and feel the difference.<\/p>\n

T<\/em><\/strong>ype <\/em>– The type pillar is specific to cardio training, resistance training, metabolic training and some combination of each. Once again the goal is to be able to train the body across many types of training in order to build strength, endurance, and improve adaptation. \u00a0Relying primarily on one type of exercise will inevitably lead to boredom, exercise plateaus, and the potential of overuse injuries. \u00a0\u00a0Strength training stimulates muscle growth, coordination and metabolic influences which burn calories and increase the body\u2019s ability to adapt to overload. \u00a0Cardio training leads to the body\u2019s ability to utilize different energy systems to burn fat, improve cardiovascular function and lower blood pressure. Importantly, it is most beneficial if exercise plans include a mix of strength, cardio and metabolic resistance training.<\/p>\n

mi<\/em><\/strong>njoyment<\/em> \u2013 This pillar has to be considered the \u201clinchpin\u201d for most exercise plans due to the fact that if some level of enjoyment is not considered the outlook for long term adherence is not a good one.\u00a0 Injecting enjoyment might be as simple as asking someone to workout with you, trying a new fitness class or taking on a big challenge like a marathon or Spartan Race! \u00a0Creating an environment where you look forward to participating can make all the difference in not only seeing great results but keeping you active and healthy.\u00a0 I encourage you to try your best, push beyond self-limiting beliefs and have fun!<\/p>\n

El F.I.T.T.E<\/strong>. model ensures individual and program success. \u00a0When health and wellness plans are designed and supported by the pillars of F.I.T.T.E. individual goals are more achievable. \u00a0Take the steps necessary to bring forth the best in your training through health and wellness planning.<\/p>","protected":false},"excerpt":{"rendered":"

by Bret Smith CPT, B. A., B.S. | Move Strong Studio The F.I.T.T.E\u00a0pillars create the blueprint for success, accountability and offer more than simply encouraging clients into improving their health through a physical fitness program.\u00a0 Each F.I.T.T.E pillar is represented by a\u00a0letter in the acronym and supports the foundation of a wellness program.<\/p>","protected":false},"author":726,"featured_media":247820,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"11555","_seopress_titles_title":"Frequency\u2026 Intensity\u2026 Time\u2026Type\u2026 Enjoyment\u2026 (F.I.T.T.E)","_seopress_titles_desc":"","_seopress_robots_index":"","jnews-multi-image_gallery":[],"jnews_single_post":[],"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[11569,11551,11552,11555],"tags":[],"class_list":["post-247819","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-expert-advice","category-news","category-opinion","category-uptown-news"],"_links":{"self":[{"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/posts\/247819","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/users\/726"}],"replies":[{"embeddable":true,"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/comments?post=247819"}],"version-history":[{"count":0,"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/posts\/247819\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/media\/247820"}],"wp:attachment":[{"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/media?parent=247819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/categories?post=247819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.sdnews.com\/es\/wp-json\/wp\/v2\/tags?post=247819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}