How to choose a workout (Part 3)

Adam FriedmanGeneral

Fitness Goal & Commitment Level Flow Charts: (time is based on % of time during a 90 minute workout session)

Chart Definitions:

Goals: The list below represents common fitness goals. Some are closely related and will have many similarities, and yet still have some differences. The F.I.T. information is based on very general guidelines for healthy individuals.

Commitment Level: Is based on how much benefit you are looking to attain for each goal.

F: Frequency = the number of days a week of commitment. Five to Six days offers greater potential for achieving results, and in a faster time.

I: Intensity = your target heart rate zone (THR) which is the appropriate percentage of your Maximum Heart Rate (MHR). It can also be the amount of weight that is lifted in strength training.

T: Time = the duration of activity for cardio, or the volume of sets and repetitions in weight training.

Directions: In each goal category highlight your commitment level, and perform the F.I.T. result with the most highlights as part of your weekly regime. If there is a tie between two or more F.I.T. results, then average the # of days, and alternate days for the varying intensities and time.

 

Standard Cardio: the F.I.T. information in each box only applies to the Aerobic Portion of each workout.

Goal Level 1 Minimum Benefit Level 2 Level 3 Level 4 Maximum Benefit
General Health F: 3 days/weekI: 50-60% MHRT: 30 minutes F: 3-4 days/weekI: 60-70% MHRT: 30 minutes F: 5 days/weekI: 65-75% MHRT: 30 minutes F: 6 days/weekI: 65-75% MHRT: 30 minutes
Fat Loss F: 3 days/weekI: 50-60% MHRT: 30 minutes F: 3-4 days/weekI: 60-75% MHRT: 30-45 minutes F: 5-6 days/weekI: 60-75% MHRT: 45-60 minutes F: 6 days/weekI: 60-75% MHRT: 60 minutes
Muscle Strength F: 3-6 days/weekI: 60-75% MHRT: 30-60 minutes F: 3-5 days/weekI: 60-75% MHRT: 30-60 minutes F: 3-4 days/weekI: 60-75% MHRT: 30 minutes F: 3-4 days/weekI: 60-75% MHRT: 30 minutes
Cardiovascular Endurance F: 3 days/weekI: 50-60% MHRT: 30 minutes F: 3-4 days/weekI: 65-75% MHRT: 30-45 minutes F: 5-6 days/weekI: 65-75% MHRT: 60 minutes F: 6 days/weekI: 65-75% MHRT: 60 or more minutes
Muscular Endurance F: 3 days/weekI: 50-60% MHRT: 30 minutes F: 3-4 days/weekI: 65-75% MHRT: 30 minutes F: 5 days/weekI: 65-75% MHRT: 30 minutes F: 5-6 days/weekI: 65-75% MHRT: 30-45 minutes
Core Strength F: 3-6 days/weekI: 60-75% MHRT: 30-60 minutes F: 3-5 days/weekI: 60-75% MHRT: 30-60 minutes F: 3-4 days/weekI: 60-75% MHRT: 30-45 minutes F: 3-4 days/weekI: 60-75% MHRT: 30 minutes
Injury Prevention F: 3 days/weekI: 50-60% MHRT: 30 minutes F: 3-4 days/weekI: 60-70% MHRT: 30 minutes F: 5 days/weekI: 65-75% MHRT: 30 minutes F: 6 days/weekI: 65-75% MHRT: 30 minutes
Increased Energy F: 3 days/weekI: 50-60% MHRT: 30 minutes F: 3-4 days/weekI: 60-70% MHRT: 30 minutes F: 5 days/weekI: 65-75% MHRT: 30 minutes F: 6 days/weekI: 65-75% MHRT: 30 minutes
Increase Flexibility F: 3 days/weekI: 50-60% MHRT: 30 minutes F: 3-4 days/weekI: 60-70% MHRT: 30 minutes F: 5 days/weekI: 65-75% MHRT: 30 minutes F: 6 days/weekI: 65-75% MHRT: 30 minutes

 

Strength Training: the F.I.T. information in each box pertains only to the Strength Training portion for a full body workout.

Goal Level 1 Minimum Benefit Level 2 Level 3 Level 4 Maximum Benefit
Good Health F: 2 days/weekI: light weightsT: 2 sets of 10-15 reps F: 2-3 days/weekI: light to moderate weightsT: 2-3 sets of 10-15 reps F: 3-4 days/weekI: moderate weightT: 2-3 sets of 10-15 reps. F: 4-6 days/weekI: moderate weightT: 3 sets of 10-15 reps.
Fat Loss F: 2 days/weekI: light weightsT: 2 sets of 10-15 reps F: 2-3 days/weekI: light to moderate weightsT: 2-3 sets of 10-15 reps F: 3-4 days/weekI: moderate weightT: 2-3 sets of 10-15 reps. F: 4-6 days/weekI: moderate weightT: 3 sets of 10-15 reps.
Muscle Strength F: 2 days/weekI: light weightsT: 2 sets of 10-15 reps F: 2-3 days/weekI: moderate weightsT: 2-3 sets of 10-15 reps F: 4-5 days/weekI: moderate weightsT: 3 sets 8-12 reps F: 4-6 days/weekI: moderate to heavy weightsT: 3-4 sets 3-12 reps
Cardiovascular Endurance F: 2-6 days/weekI: light to heavy weightsT: 3-4 sets 3-15 reps F: 2-5 days/weekI: moderate weightsT: 3 sets 8-15 reps F: 2-3 days/weekI: moderate weightsT: 2-3 sets of 10-15 reps F: 2-3 days/weekI: moderate weightsT: 2-3 sets of 10-15 reps
Muscular Endurance F: 2 days/weekI: light weightsT: 2 sets of 10-15 reps F: 2-3 days/weekI: light to moderate weightsT: 2-3 sets of 10-15 reps F: 4-5 days/weekI: light to moderate weightsT: 3 sets 15-20 reps F: 4-6 days/weekI: light to moderate wieghtsT: 3 sets 15-30 reps
Core Strength F: 2 days/weekI: light weightsT: 2 sets of 10-15 reps F: 2-3 days/weekI: light to moderate weightsT: 2-3 sets of 10-15 reps F: 3-4 days/weekI: moderate weightT: 2-3 sets of 10-15 reps. F: 4-6 days/weekI: moderate weightT: 3 sets of 10-15 reps.
Injury Prevention F: 2 days/weekI: light weightsT: 2 sets of 10-15 reps F: 2-3 days/weekI: light to moderate weightsT: 2-3 sets of 10-15 reps F: 4-5 days/weekI: moderate weightsT: 3 sets 8-12 reps F: 4-6 days/weekI: moderate to heavy weightsT: 3-4 sets 3-12 reps
Increased Energy F: 2 days/weekI: light weightsT: 2 sets of 10-15 reps F: 2-3 days/weekI: light to moderate weightsT: 2-3 sets of 10-15 reps F: 3-4 days/weekI: moderate weightT: 2-3 sets of 10-15 reps. F: 4-6 days/weekI: moderate weightT: 3 sets of 10-15 reps.
Increase Flexibility F: 2 days/weekI: light weightsT: 2 sets of 10-15 reps F: 2-3 days/weekI: light to moderate weightsT: 2-3 sets of 10-15 reps F: 3-4 days/weekI: moderate weightT: 2-3 sets of 10-15 reps. F: 3-4 days/weekI: moderate weightT: 2-3 sets of 10-15 reps.

 

Flexibility: the F.I.T. information below pertains only to the Stretching (all major muscle groups) portion of the workout.

Goal Level 1 Minimum Benefit Level 2 Level 3 Level 4 Maximum Benefit
Good Health F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min. F: 5-6 days/weekI: light to moderateT: 2-3 sets for 15-20 min. F: 7 days/weekI: light to moderateT: 2-3 sets for 10-15 min.
Fat Loss F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min. F: 5-6 days/weekI: light to moderateT: 2-3 sets for 10-15 min. F: 7 days/weekI: light to moderateT: 2-3 sets for 10-15 min.
Muscle Strength F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min. F: 5-6 days/weekI: light to moderateT: 2-3 sets for 10-15 min. F: 7 days/weekI: light to moderateT: 2-3 sets for 10-15 min.
Cardiovascular Endurance F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min.: F: 5-6 days/weekI: light to moderateT: 2-3 sets for 15-20 min. F: 7 days/weekI: light to moderateT: 2-3 sets for 15-20 min.
Muscular Endurance F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min. F: 5-6 days/weekI: light to moderateT: 2-3 sets for 10-15 min. F: 7 days/weekI: light to moderateT: 2-3 sets for 10-15 min.
Core Strength F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min. F: 5-6 days/weekI: light to moderateT: 2-3 sets for 10-15 min.: F: 7 days/weekI: light to moderateT: 2-3 sets for 10-15 min.
Injury Prevention F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min. F: 5-6 days/weekI: light to moderateT: 2-3 sets for 15-20 min. F: 7 days/weekI: light to moderateT: 2-3 sets for 15-20 min.
Increased Energy F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min. F: 5-6 days/weekI: light to moderateT: 2-3 sets for 15-20 min. F: 7 days/weekI: light to moderateT: 2-3 sets for 15-20 min.
Increase Flexibility F: 2 days/weekI: lightT: 2 sets each for 10-15 min. F: 3-4 days/weekI: lightT: 2 sets for 10-15 min. F: 5-6 days/weekI: light to moderateT: 2-3 sets for 15-20 min. F: 7 days/weekI: light to moderateT: 2-3 sets for 20-30 min.