Rec 2040 Foundations for Training 2 - Booklet

I.
F.I.T.T Principle is one of the foundations of exercise, a set of guidelines that help you
set up a workout routine to fit your goals and fitness level while helping you get the most
out of your exercise program.

This is a very useful principle and it helps to achieve maximum from your training and
exercises. Using F.I.T.T helps accomplish your goals quicklier and it’s easier to plan
your goals with this principle.
It is very important to know and pay attention to the concepts of Overload and
Specificity when creating a fitness plan.

II.
Very important exercises for improving your agility, speed and quickness are speed
running and working on your legs, as squads. These all exercises are very important
and improve your leg strength, that helps move quicklier. Also improves your
endurance. Very important to continue running and pushing even if it feels unfeasible.

For muscular training, running and squads are useful also, but you can use other
exercises. Deadlifts, for instance. It trains not only your legs, but also your back that
keeps your posture very well.
For training biceps, a very good exercise is crunches with weight. Very important not to
use very light weights.

Training cardiovascular, some people can use unuseful exercises that just burns your
calories, but don’t help to improve your lungs and heart. Very good exercises are
jumping jacks and running for speed. They definitely will make you feel extremely tired
and will improve your lungs and heart. Also all cardiovascular systems at all. It will burn
a lot of calories.

For improving your flexibility just use simple stretches. If it feels painful in the stretching
zone, it means that you are doing it right. You don’t have to pull too much, but it doesn’t
have to be too easy for you, so you are stretching nothing.
Very good exercises for legs are toe touches and lunges.

III.

Agility, speed and quickness:

The lunge is a multi-joint exercise that can help tone and strengthen many muscles in the lower
body. This includes the quads (front of the thighs), hamstrings (back of the thighs), glutes
(buttocks), and calves (back of the lower leg). Your hip flexors are stretched during the lunge.
Move firstly one leg back and crouch. Then come back to the position and do the same with the
other leg. Do not do this exercise very quickly. You have to stay in a lower position for 2-3
seconds and then return to your previous posture.

Muscular training:
For instance, for training your biceps, a very efficient exercise is curls. Grab medium weight(not
very easy for you, but not extremely heavy) and do curls. Very important not to move your arms
very quickly. When you are raising your arms, take the time.

Cardiovascular training:
Running. This is the most efficient exercise for your cardiovascular system. When you are
running, you are developing your endurance and muscle endurance of your legs. Also you are
training your lungs and heart.
When you are running already for some time and you really want to stop, just keep moving. It’s
very hard to do, but if you won’t stop, for the next time, you will run for a much longer time.
When you feel very bad, while you are running, your body gets used to the big amount inside
you. Just don’t stop.

Flexibility:
The key to good flexibility is just stretching everyday.
Do leg stretches.
When you are stretching your legs and it hurts, just try to stay in the most possible posture for
some time. Then relax for 10-15 seconds and do this again. For the next time, you will be much
more well stretched.
Never try to stretch to the maximum point without warming up. You can be ripped.