fitt formule

FITT formulė – treniruotės komponentai

Dažnas pradedantysis neturi suvokimo, kaip elgtis salėje. Sporto planai skiriasi priklausomai nuo siekiamo tikslo, tad svarbu žinoti, kokiais komponentais remtis, siekiant norimų rezultatų. Tam geriausia tinka FITT formulė, kuri jums nusakys, kiek ir kokio fizinio aktyvumo reikia, kad pagerintumėte savo sveikatą bei fizinį pajėgumą.

Pirmiausia išsiaiškinkime FITT formulės reikšmę

F – dažnumas (angl. frequency)

I – intensyvumas (angl. intensity)

T – trukmė (angl. time)

T – treniruotės tipas, pratimai (angl. type)

ŠKS (širdies ir kraujagyslių sistemos) pajėgumo gerinimo programa

F – 3 -4 kartus per savaitę
I – Vidutinis– aukštas intensyvumas, pulsas apie 60 – 85 % nuo maksimalaus ŠSD
T – 20 – 40 minučių
T – Aerobinė, ciklinė veikla (greitas ėjimas, bėgimas, kardio treniruokliai, plaukimas, dviračio minimas…)

Raumenų stiprinimo programa

F – 2 – 4 kartus per savaitę
I – Vidutinis intensyvumas, apie 60 – 70 % nuo maksimalaus pasipriešinimo
T – 8 – 15 pratimų pakartojimų, 30 – 60 minučių
T – Pratimai su savo kūno svoriu, su treniruokliais ir laisvais svoriais

Svorio reguliavimo programa

Aerobiniai pratimai (AP) + Raumenų stiprinimo pratimai (SP)

F – 5 – 6 kartus per savaitę (AP)
F – 2 – 3 kartus per savaitę (SP)
I – žemo ir vidutinio intensyvumo (AP)
I – 60 – 70 % maksimalių pastangų Pulsas apie 60 – 70 % nuo maksimalaus ŠSD (SP)
T – 40 – 60 min. (AP)
T – 15 – 25 pakartojimai (SP)
T – kordiotreniruokliai, ėjimas, greitas ėjimas (AP)
T – pratimai su savo kūno svoriu, treniruokliais, Dviratis, plaukimas… laisvais svoriais (SP)

Svarbu akcentuoti žemo intensyvumo ir ilgos trukmės kardio treniruotes ir papildomai stiprinti raumenis.

Bendrosios sveikatos palaikymo programa

F – 6 – 7 kartus per savaitę
I – žemas, vidutinis intensyvumas, pulsas apie 60 – 70 % nuo maksimalaus ŠSD
T – nuo 30 minučių
T – įvairi fizinio aktyvumo veikla, aerobinė veikla, raumenis stiprinančius bei lankstumą didinančius pratimus

Lankstumą gerinanti programa

F – 5 – 7 kartus per savaitę
I – Laikyti iki to laiko, kol pajausite kažkokį diskomfortą
T – 15 – 30 minučių
T – įvairūs tempimo pratimai

Svorio didinimo programa

Jėgą ir raumenų augimą skatinantys pratimai (SP) + Aerobiniai pratimai (AP)

F – 3 – 4 kartus (SP)
F – 2 – 3 kartus per savaitę (AP)
I – 70 – 80 % nuo maksimalių pastangų (SP)
I – vidutinio ir aukšto intensyvumo, apie 70 – 85 % nuo maksimalaus ŠSD (AP)
T – 6 – 12 pakartojimų (SP)
T – 20 – 45 minutės (AP)
T – pratimai su savo kūno svoriu (SP)
T – aerobinė, ciklinė veikla (AP)

Su papildomu pasipriešinimu, treniruokliais, laisvais svoriais.

Svarbu prisiminti taisyklę, kad treniruotės bus efektyvios tik tuomet, jeigu fizinis krūvis bus tinkamas, t.y. nei per intensyvus, nei per mažas. Tikimės, kad šie pagrindai suteiks jums daugiau žinių ir padės suprasti, kaip pagal jūsų tikslą skiriasi treniruočių tipai, trukmė ir kiekis.

Migle Zakarkaite

Miglė Zakarkaitė

Fizinio aktyvumo patarimai, pratimų atlikimas bei konsultacija sporto klausimais.

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