FITT Principle

Cardiovascular Training Plan

*Training Goal- to improve endurance*
Frequency of Exercise-The plan is to start at 3 days a week but as you
improve, you will need to add an extra day
Intensity of Exercise- Run at an intensity of a 6-9 (from a scale of 1-10);
do not run 100% but run more than 50%.
Time of Exercise- It is not about how fast you run it is all about
endurance, so this part is crucial! The least amount of time that you
should run is about 20 minutes with no breaks and work your way up
to your goal. Make sure you warm-up and cool-down to prevent pulling
your muscles.
Type/Mode of Exercise- For this type of a training plan you will do
aerobic exercise: increases heart rate for a sustained period of time.
Weight Program Plan
*Training Goal-to improve strength throughout the whole body*
Frequency of Exercise- When lifting weights, it is important that you
give your muscles one day to rest. This would result in the frequency of
this exercise as being 3 days a week
Intensity of Exercise-depending how heavy of a weight you are lifting,
will depend on how much you can handle and as time goes on you will
work your way up to the heavier weights. How do you know how heavy
you should be lifting? Well, if you are having a difficult time lifting the
last to reps in all the sets then it is a perfect weight for you!
Time of Exercise-. Take about 8 reps x 4 sets. However, this can also
depend on how many other exercises you are doing simultaneously.
Because your goal is to work out the whole body, this workout should
take an hour.
Type/Mode of Exercise-Strength training=lifting weights
Week #

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturd

20
minute
run
30
minute
run
35
minute
run

rest

20
minute
run
30
minute
run
40
minute
run

rest

25 minute
run

rest

30 minute
run

35 minute
run

rest

rest

45 minute
run

45
minute
run

25
minut
run
35
minut
run
45
minut
run

2
3

rest
40
minute
run

50
rest
50
minute
minute
run
run
EXAMPLES OF EXERCISE FOR CARDIO:
EXAMPLE OF WEIGHT PROGRAM PLAN:
Week # Sunday Monday Tuesday

55 minute
run

60
minut
run

Thursda
y

Friday

Saturda
y

10 reps
x4
sets=
legs,
arms
10
burpees
40 situps
rest

rest

10 reps
x4
sets=
legs,
arms
10
burpees
40 situps
rest

8 reps x
4 sets
=legs,
arms
8
burpees
30 situps

rest

8 reps x
4 sets
=legs,
arms
8
burpees
30 situps

rest

rest

rest

12 reps x
4 sets=
legs,
arms
12
burpees
45 sit-ups

12 reps
x4
sets=
legs,
arms
14
burpees
50 situps
rest

12 reps
x4
sets=
legs,
arms
12
burpees
45 situps
rest

12 reps
x4
sets=
legs,
arms
16
burpees
55 situps
rest

rest

12 reps
x4
sets=
legs,
arms
18
burpees
60 situps

60
minute
run

Wednesd
ay

55 minute
run

12 reps x
4 sets=
legs,
arms
20
burpees
65 sit-ups

12 reps
x4
sets=
legs,
arms
16
burpees
55 situps
rest

12 reps
x4
sets=
legs,
arms
14
burpees
50 situps
rest

12 reps
x4
sets=
legs,
arms
20
burpees
65 situps

12 reps
x4
sets=
legs,
arms
18
burpees
60 situps
rest