The FITT

Principle
What is the FITT Principle?
Frequency, Intensity, Time, Type… and how they relate
to cardio, strength, stretching and injury prevention.
The FITT Principle (or formula) is a great way of
monitoring your exercise program. 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.
Here is where your resume begins
FITT for Cardio and Weight Loss

The FITT Principle is most commonly used for

cardiovascular (aerobic) training and weight
loss, although it’s also commonly used as part
of strength training recommendations.The
standard recommendation for cardio training is
as follows.
• Frequency – 5 to 6 times per week.

• Intensity – Easy to moderate, or about 60-75% of

your maximum heart rate.

• Time – Anywhere from 30 to 60 minutes or more.

• Type – Any exercise you can do continually, like

running, walking, cycling, swimming, rowing, stair-
climber, elliptical trainer, etc.
FITT for Strength

When the FITT Principle is used as part of

strength training, the standard
recommendations are as follows.
● a. Frequency – 2 to 3 times per week, but NOT on consecutive days
(leave 1 or 2 days rest between each strength session).
● b. Intensity – The intensity of your strength training depends on the
amount of weight lifted and the sets and reps you do. Basically, the
heavier the weight, the less sets and reps, while the lighter the
weight, the more sets and reps you can do.
● c. Time – The time you spend doing strength training will depend on
the intensity of the workout. If the intensity is extremely high, then
reduce the time spent doing strength training or include extra rest. If
the intensity is low, the time spent doing strength training can be a lot
longer.
● d. Type – The best types of strength training exercises include free
weights, machine weights, hydraulic weight machines, resistance
bands and body-weight exercises like push-ups, chin-ups and dips,
etc.
FITT for Stretching

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. 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.
Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio
and strength training, stretching (when done properly) is very relaxing and
therapeutic, and will help you recover from your other activities. So feel free to
add stretching to your exercise program every day.

Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and
range of motion you should do your stretching at a low intensity. Move into the
stretch position and as soon as you feel deep tension within the muscle group,
stop there. If it’s hurting or painful, you’ve gone too far. On a scale of 1 to 10
aim for a tension of about 6 or 7 out of 10.

Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60

seconds.

Type – Static, Passive and PNF. For improving range of motion and creating
permanent changes in your flexibility the best types of stretching to use are
longhold static stretching, passive (or assisted) stretching and PNF stretching.
How does all this relate to injury prevention?

The two biggest mistakes I see people make when designing an exercise
program are:

1. Training too hard, which often results in overtraining or injury; and

2. Not including enough variety. The problem, most commonly, is that people
find an exercise they like and very rarely do anything other than that exercise.
This can result in long term, repetitive strain to the same muscle groups, and
neglect, or weakening of other muscle groups. Leading to a very unbalanced
muscular system, which again is a sure-fire recipe for overtraining or injury.
When using the FITT Principle to design your exercise program
keep the following in mind.

Frequency
After you finish exercising your body goes through a
process of rebuilding and repair. 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. What usually happens is that you end up
getting tired or injured and just quit.
Intensity, Time & Type

The key here is variety. Don’t let yourself get stuck

in an exercise rut. In regards to intensity and time, vary
your effort. Dedicate some of your workouts to long,
easy sessions like long walks or light, repetitive
weights. While other sessions can be made up of short,
high intensity exercises like stair climbing or interval
training. And remember, if you’re not feeling 100%;
take the day off or schedule an easy workout.
 ACTIVITY # 6

ONE MINUTE WORKOUT!!

Using the TIKTOK APPLICATION. Create one minute video that

will present the different kinds of physical exercise.