Jasmine Tirado

Health 044
20 April 2016
FITT Principle and Workout
Goal: To build muscle and endurance while losing fat. This will be done by using Anaerobic and
Aerobic exercises to have a healthy day to day diet and workout regime.
Frequency of Exercise: To build muscle mass do Anaerobic exercises 3 days a week. In
addition to that exercise 5-6 days a week for weight loss training (Aerobic exercises) while
taking 1 day to rest your body in between.
Intensity of Exercise:
Intensity of the workouts will be at at least a 7-9 on the RPE scale while focusing on weight loss
training by jogging. Muscle training should start at a lower personalized pace depending on the
amount of weight that is able to be lifted for as long as possible while performing muscle
strengthening exercises on the body.
Time of Exercise:
For aerobic exercises which would pertain to losing fat and building endurance it is best to
practice high intensity workouts to increase heart rate, for a total of 30 minutes. Muscle strength
training will be exercised in short bursts for a total of 45 minutes to strengthen core muscles and
bones.
Type or Mode of Exercise:
This workout regime will consist of a variation of Aerobic and Anaerobic exercises to build
endurance and strength while losing fat. In addition, stretching will be incorporated 10 minutes
per workout regime to cool down and warm up the body to prevent any injuries such as sprains
or tears. Jogging three days a week will act as a cardiovascular exercise to build the bodys
endurance over a short period of time. While muscle strength training will be done by
incorporating weights into simple bodily exercises. The building of muscles will be done in the
calves, butt, quadriceps/hamstrings, biceps, abs, and forearms.