5 Common Exercise Mistakes

written by runnergirl training

Here are 5 common exercise mistakes a lot of people make. Learn some easy ways to avoid them!

Weight Loss Plateau

written by runnergirl training 

Have you hit a weight loss plateau & seen your progress slow down? It is a natural occurrence. The body adjusts to the reduced calories and energy demands. Find out how to jumpstart your progress again.

The FITT Principle

written by runnergirl training

The FITT Principle is a way to change up a work program’s variables. It is an acronym for Frequency Intensity Time Type. When building a workout program these are the factors that are changed to keep the body challenged and to reach fitness goals. Click below to read on!

FITT Principle & Running

Written by Runnergirl Training 

Are all running workouts created equal? Does pace, intensity, duration all play a role in helping to achieve goals? The answer is yes.

There is a principle called the FITT principle. It stands for Frequency, Intensity, Type, and Time. All workout programs are constructed upon those factors.

Frequency is how often the workout will occur; let’s say within a training week. For example, a long run should occur one time within a training week.

Intensity is how hard you are working. A speed workout should be 85-90% of maximum effort.

Type is the mode of exercise. Cycling is a type of cross training for a running program.

Time is the duration for a workout. Thirty minutes of hill repeats is an example.

Based upon those principles, a running program should include a weekly long run, speed workout, tempo workout, easy runs, and cross training. Hill repeats and speed workouts can be used on alternate weeks. 

Easy runs or cross training should follow the day after long runs, speed, or hill workouts. Easy runs, cross training, & rest days are used to allow the body to recover from the high intensity or high energy demanding workouts.

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FITT Principle

written by runnergirl training

What are the basic elements of designing an exercise program? Those elements are frequency, intensity, time, type.

Frequency (how often)
Intensity (level of intensity)
Type (mode of exercise)
Time (length of exercise time)

The elements can be manipulated in a variety of ways over time to continue seeing results & reaching your fitness goals!