words by Fanny Franzi
The four components of an exercise program.
Ability of the cardiorespiratory system to deliver oxygen and fuel to the muscles.
Range of motion permitted around a joint by its structure, the muscles and surrounding tissues – how flexible are we.
Muscular strength is the maximum force developed by a muscle and muscular endurance is the ability of the muscle to repeatedly contract – how heavy can we lift for one repetition and how many repetitions can we do.
Rate of doing work
endurance is the ability of the muscle to repeatedly contract.
Although training and conditioning programs must be tailored to the individual, some basic principles for exercise prescription apply for all people. These can be summarized under the four headings using the acronym FITT.
F – Frequency
Minimum of three times per week
Workout every other day
I – Intensity
Based on lower and upper heart heart rate training zone.
Individual must exercise beyond what he or she is normally accustomed to.
Aerobic in nature using large muscle groups; power walking, jogging, swimming, aerobicsShould include specific flexibility and strength work. Sufficiently intense to generate overloadBased on training Heart Rate Range
Based on Rate of perceived Exertion
Minimum of 20 minutesIdeal time 30-40 minutes
Fanny Franzi is a transformational coach passionate about using movement and nutrition to facilitate real change in life.