EXPERT CORNER

thE FIIT PRINCIPLE BY DR.PREETI GABALE - DECEMBER 5TH 2017

Today I would like to let you know about The FITT Principle for Cardiovascular Exercise prescription which has been updated recently. Volume and Progression have been added to it. 

  • F-Frequency
  • I-Intensity (Medium or High)
  • T-Time
  • T-Type
  • Volume is the quantity and
  • Rate of progression

So why was Volume and Progression recently added? That's something I have tried to explain below for you. 

 

Volume is the quantity of cardiovascular exercises your body can endure without causing muscle loss, lack of sleep, illness and exercise fatigue.

 

It is relative to the rate of progression as gradual progression minimises your risk of injury and longevity. Volume is also dependent on  the load on the body i.e. an athlete might need to increase the volume for professional reasons but by giving equal importance to muscle building and getting rest. If our requirement and goals are for health benefits and not really for professional training, it is ideal to stick to 150 minutes of moderate cardiovascular workouts in a week or 30 to 60 minutes of high intensity workouts thrice a week. It is best if you can combine your workouts with resistance training for muscle building, core workouts along with some balance and flexibility exercises. 

 

Various Combinations can be followed as per your individual preferences. Some of you may prefer to cycle, run or swim, join group classes at a Studio, hit the gym or do your own body weight exercises but do remember some very important points. 

  • Everything in the right balance is ideal 
  • Moderation is the Key
  • Always like the form of your exercise and try not to follow new trends blindly 
  • Holistically, achieving milestones and targets should not be your only criteria for your workouts
  • Discipline is your biggest hurdle so overcome it for desired results. Exercising should be a lifestyle you adopt for yourself.
  • Rest is extremely important for your body to recover well and rebuild itself for the next day 
  • Last but certainly not the least, the exercises should make you feel energised rather than drain you out. You should be able to follow your daily routine without feeling fatigue. 

            Thank you for Reading and do Stay Tuned for more of my blogs. 

 

Dr Preeti Gabale is a qualified doctor but gave up her profession to venture into the field of fitness and health education. She has numerous certifications through

•Reebok University, ACSM, ESA, ACE, Pre and post Natal Fitness with CAPPA, Yog Shikshak by Yog Vidya Dham, Barefoot Specialist by EBFA and is a resident instructor at Studio 23. 

 

 

                             


Progressive Overload in 2018 BY DR.PREETI GABALE - JANUary 1st 2018

Happy New Year to all our Readers! Your Fitness regime for 2018 should aim to have a healthy body that not only looks good but functions well for the next 365 days and beyond in everyday life. With so many new workouts and concepts emerging in fitness, it is necessary you realise what is right for your own capacity. 

 

Start with the bare minimum, get your foundations in place and then work your way up keeping in mind not to overtrain i.e follow the Progressive Overload principle which is one of the most important concepts in fitness. 

 

Understand that being fit is a lifestyle change and there are no short cuts to being healthy.  

Your Fitness Compromises of:

1) Activity / Exercises 

 •Cardiovascular 

 •Musculoskeletal 

 •Core / Balance 

 •Flexibility

Others like Agility, Speed & Power can be developed once you have achieved your Basics. 

 

2)Nutrition:  A Balanced Diet

 There is a lot of content out there on a balanced diet and some of you maybe working with Nutritionists or have done so in the past. I'd like to add that you must avoid packaged foods and supplements. Try and eat local produce and keep your food simple.

 

3)Rest and Sleep: 7 to 8 hours

 

It's important we have Discipline and Regularity in our workouts.  Listen to your body: Do not neglect any Pain, Swelling, Strains or Sprains, Lethargy, Agitation and / or decreased sleep. Pay attention to warning signs. Your exercise should not harm you but rather help you to lead a healthy and active life. Therefore, you must choose your exercises wisely and progressively overload and get stronger and fitter in the year to come!

 

Thank you for Reading and do Stay Tuned for more of my blogs. 

 

Dr Preeti Gabale is a qualified doctor but gave up her profession to venture into the field of fitness and health education. She has numerous certifications through

•Reebok University, ACSM, ESA, ACE, Pre and post Natal Fitness with CAPPA, Yog Shikshak by Yog Vidya Dham, Barefoot Specialist by EBFA and is a resident instructor at Studio 23.