According to the NSCA exercise routines for women do not need to vary in their intensity or mode of execution from men’s. The bottom line is the relative strength and endurance of a woman is equivalent to or greater than a man’s as it relates to composition of body mass.
With this in mind, a woman can take advantage of any exercise routine available and receive benefits when the right principles are applied. As with any person starting out, women should have a physical before starting an exercise regimen.
F.I.T.T. stands for:
- Frequency: How many times a week the routine is performed.
- Intensity: The effort as defined by percentage of VO2 max for cardiovascular exercise, or percentage of 1 repetition maximum for strength exercises.
- Time: The length of the exercise routine.
- Type: The mode of exercise. For example, weight training, Zumba, running, etc.
To outline this principle in a routine, examine the following for a beginner in reasonable health, with no underlying medical issues:
Warm-up: Light jogging at conversational pace, indoors or out. 10 minutes.
Workout: Continue jogging at double the pace, (easily measured on a treadmill, timed with a watch outdoors.)
Dumbbell Clean and Jerk: Using two moderate weight dumbbells, squat down and clean them from the floor to shoulders, then press them out overhead as you stand up.
To take this light workout and apply the F.I.T.T. principle we can say the following:
Frequency: 3x/week.
Intensity: Jogging: Conversational pace for warm up, then 75% of VO2 max (a steady run.)
Time: Warm up 10 minutes; Run for 20; weights for 3-4 sets of 10-12.
Type: Aerobic and anaerobic (running and weights.)
This is a basic routine, which develops many large muscle groups and improves cardiovascular fitness. Apply the F.I.T.T. principle and adjust the parameters as your fitness increases.
Let us apply the F.I.T.T. principle to another routine, this one more advanced.
Warm-up:
Light jogging, 10 minutes.
Lightweight barbell circuit, performed at an easy pace.
6x each:
-Deadlift
-Bent-over row
-High pull from ground
-Back squat
Then, do 3 sets of 6x each of the same routine (deadlift, row, high pull, squat,) using 65% of 1 repetition maximum. Perform exercises back-to-back. Rest 2-3 minutes between each set.
Finish: Run 5K at fastest pace possible.
Cool down: 1-mile walk and stretching.
Using F.I.T.T.:
Frequency: 3x/week
Intensity: 65% of 1 RM; fastest pace possible or 90-95% VO2 maximum.
Time: 60-90 minutes.
Type: Cardiovascular/Interval strength training/ cardiovascular.
Listen to your body and slow down when you need to, this alone prevents most injuries.