How to exercise with a fitness plan using F.I.T.T. principles | Kinesiology | Dr. Kerri Berends — Transcript

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1. 0:00[Music]
2. 0:00as an exercise physiologist I often get
3. 0:02asked questions regarding exercise
4. 0:04programs which type is the best how
5. 0:07often should I work out how intense do
6. 0:09my workouts need to be
7. 0:11there's a long-standing formula which is
8. 0:13easy to understand apply and remember
9. 0:16it's fit with an extra tee
10. 0:19fitt stands for frequency intensity time
11. 0:24and type and can apply to just about any
12. 0:26type of exercise let's use the example
13. 0:28of cardiorespiratory exercise like
14. 0:31hiking biking walking or running
15. 0:34perhaps you are currently walking three
16. 0:36times a week for 30 minutes at a
17. 0:37moderate Pace in the evening
18. 0:39in order to improve Fitness the body
19. 0:41needs to do more work so it will adapt
20. 0:44by getting more fit we call that
21. 0:46Progressive overload
22. 0:48simply pick one of the fit aspects and
23. 0:51increase it
24. 0:52let's give it a try with a walking
25. 0:54example
26. 0:55frequency you could increase your
27. 0:57frequency to five days a week
28. 0:59intensity you could walk at a faster
29. 1:02Pace or add in some interval jogging
30. 1:05time you could extend each walk to 45
31. 1:09minutes to an hour
32. 1:11type
33. 1:12I usually save this one for when boredom
34. 1:14sets in if you get bored with walking
35. 1:16you could change the type of exercise to
36. 1:18something else like cycling or swimming
37. 1:22let's try it with another type of
38. 1:23exercise lifting weights using machines
39. 1:25at the gym
40. 1:27frequency you could increase your
41. 1:29lifting days from two to three days a
42. 1:31week
43. 1:32intensity this one's easy with weights
44. 1:35simply increase the amount of weight
45. 1:37that you lift
46. 1:38time you could extend the time of each
47. 1:41lifting session and add in more sets and
48. 1:44Reps
49. 1:45type
50. 1:46when you get proficient in basic lifts
51. 1:48and movements you could add in accessory
52. 1:50exercises using dumbbells or kettlebells
53. 1:54it's important not to try to change more
54. 1:55than one or two of the fit Concepts all
55. 1:58at once
56. 1:59pick one to increase each week and see
57. 2:01your Fitness levels take off
58. 2:03and of course don't forget to have fun
59. 2:07our Kinesiology and exercise science
60. 2:09students learn and implement the fit
61. 2:10principle with clients in our
62. 2:12state-of-the-art exercise science
63. 2:14laboratory
64. 2:15exercise physiology is my passion and I
65. 2:18would love to share it with you
66. 2:20I'm Dr Carrie Behrens Kinesiology
67. 2:22professor and department chair at Calvin
68. 2:24University
69. 2:24[Music]