For weight loss, more time is required; at least 40 minutes of moderate weight bearing exercise. Dedicate some of your workouts to long, easy sessions like long walks or light, repetitive weights. If you really want to lower your risk of injury, do a variety of different exercises. “These variables work together to equal your total exercise workload,” says Cody Braun, Openfit fitness expert. But unfortunately, the cold hard truth is that using a cookie-cutter routine will not only be unspecific to your goals, it can be downright dangerous. Remember, stretching can be used for other activities like warming up and cooling down, but for the purpose of this article let’s stick with stretching for improving flexibility.The FITT Principle for stretching would look like the following.The two biggest mistakes I see people make when designing an exercise program are:When using the FITT Principle to design your exercise program keep the following in mind.After you finish exercising your body goes through a process of rebuilding and repair. Like I said earlier, many people get into a routine of doing the same exercise over and over again. Overall this is one of the essential and most important supplements you can get for calisthenics. The best way to gauge the intensity of your exercise is to monitor your heart rate.There are a couple of ways to monitor your heart rate but the best way by far is to purchase an exercise heart rate monitor. Which is the correct FIT formula for calisthenics? Cross training is a great way of adding variety to your workout schedule.While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. Most never realize they’re training too hard, too often.The key here is variety. With the Ultimate Guide to Stretching & Flexibility you'll...You'll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. Don’t let yourself get stuck in an exercise rut.In regards to intensity and time, vary your effort. These can be purchased at most good sports stores and retail from $50 to $400. Look, I get it… it’s easier to have a formula and just show up to do the work. Feel for your heart beat by either placing your hand over your heart or by feeling for your pulse in your neck or on your wrist. Count the beats over a 15 second period and then multiply by 4. The standard recommendation for cardio training is as follows.When the FITT Principle is used as part of strength training, the standard recommendations are as follows.Let’s take a look at how the FITT Principle can be applied to stretching as it relates to improving flexibility and range of motion. All you need is a wrist watch that has a “seconds” display. The acronym FITT outlines the key components, or training guidelines, for an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.Claim your FREE 23 page Stretching Tips eBook and discover how to get loose, limber & pain free in less than 10 minutes a day. A. For weight loss, any exercise that using a majority of your large muscle groups will be effective. It’s during this process that the benefits of your exercise are forthcoming.However, if you’re exercising hard every day (or even 4 or 5 times a week) your body never has a decent chance to realize the benefits and gains from the exercise. Remember that it’s important to know why you’re exercising and what you want to achieve before rushing into any exercise program.This is an extremely important aspect of the FITT Principle and is probably the hardest factor to monitor. You may need to download version 2.0 now from the The FITT Principle can help you get the results you want from a workout in a timely manner with limited risk of burning out or getting hurt. The FITT Principle (or formula) is a great way of monitoring your exercise program. This will give you your exercise heart rate in beats per minute.The time you spend exercising is also an important part of the FITT Principle. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. This will help to improve all your major muscle groups and will make you a more versatile, well-rounded athlete.