What principles should be followed for scientific fitness?

What principles should be followed for scientific fitness?

Scientific fitness should adhere to the "FITT principle," which stands for Frequency, Intensity, Time, and Type.

1. Frequency

Refers to the number of exercise sessions per week. children and adolescents should engage in physical exercise 5 to 7 times per week.

2. Intensity

Indicates the degree of internal response caused by external stimuli to the body, usually expressed as a percentage of maximum heart rate (HRmax%) (maximum heart rate = 220 - age).

① Maximum Intensity: Greater than 90% of the maximum heart rate;

② Submaximal Intensity (High Intensity): 80% (inclusive) to 90% (inclusive) of the maximum heart rate;

③ Moderate Intensity: 60% (inclusive) to 80% (exclusive) of the maximum heart rate;

④ Low Intensity: Less than 60% of the maximum heart rate.

For aerobic exercise, a heart rate control of 65% to 80% of the maximum heart rate is appropriate.

3. Time

Refers to the duration of each exercise session. To improve cardiorespiratory endurance, children and adolescents should exercise for at least 60 minutes per day, including at least 10 minutes of high-intensity exercise.

4. Type

Refers to the types of activities involved in exercise. Different types of exercises yield different training effects. Each week should include 2 to 3 sessions of strength, speed, flexibility, balance, agility, and coordination exercises targeting major body parts.