FITT Principle

FITT

Frequency Intensity Time Type

FITT
(Frequency &
Intensity)
S1 (August)
The Principle of Training (FITT)
• FITT is a set of rules to draw effective training programme for physical
fitness in any levels.
• Without the knowledge of FITT, training programme would not be
affected. 
• They are applicable to individuals exercising at low-moderate training
levels
• and may be used to establish guidelines for both cardiorespiratory and
resistance training.
• a guideline of the development of unique fitness plan for an individual’s
specific needs. 
Frequency
• How often are you active?
• It depends on a variety of factors
including
• the type of workout you're
doing,
• how hard you're working,
• your fitness level,
• and your exercise goals. 
For cardio
• The recommended
frequency is moderate
exercise five or more days
a week
• or intense cardio three
days a week to improve
your health. 
For strength
training
• The recommended frequency here is 2-3
non-consecutive days a week (at least 1-2
days between sessions).
• Your frequency, however, will often
depend on the workouts you're
doing, because you want to work your
muscles at least 2 times a week.
• If you do a split routine, like upper body
one day and lower body the next, your
workouts will be more frequent than total
body workouts. 
Everyone
Be active 5 or more days of the week.
Start slowly and gradually increase your physical activity.
Beginners
Start with 2–3 days of aerobic activity (activity that increases your
heart rate).
Gradually increase to at least 5 days/week.
Experienced
Continue with aerobic activity 5+ days/week.
Add in 2 days (Tuesday, Thursday) of strength training
Intensity

• How hard are your heart and muscles

working?
• Again, this will differ depending on the
workout you're doing.
For cardio

Monitored  by
heart rate
perceived exertion
the Talk Test
a heart rate monitor or a combination of
them.
Perceived Exertion Talk Test
• The general recommendation is to work at a moderate intensity for steady state workouts.
• But, if you're doing something like interval training, which is recommended about once or twice a week,
you'll work at a high intensity for a shorter period of time.
• It's a good idea to have a mixture of low, medium, and high-intensity cardio so you stimulate different
energy systems and avoid overtraining.
High Intensity Interval Training
For strength training
• Monitoring the intensity of strength training involves a different set of
parameters.
• Your intensity is made up of the exercises you do, the amount of
weight you lift and the number of reps and sets you do.
• The intensity can change based on how you're training.
• The general idea is to lift enough weight so that you can only
complete the number of reps you've chosen.
• However, if your goal is to lose weight or build endurance, you might
lift lighter weights for more reps. 
 Everyone including beginners
• Always warm-up, cool-down, and stretch.
• Be active at a moderate intensity (like a
brisk walk or gardening).
• Be active at a rate that allows you to talk.
• Slow down if you have trouble breathing
or if you can’t catch your breath.
• You should stretch after aerobic or
strength training. A stretch should never
be painful. Some discomfort is normal.
You want to feel a slight pull of the
muscle
Experienced
• Build intensity for aerobic
exercise by increasing speed
(fast/sprint walk for 30 seconds
followed by 1-minute brisk walk)
and/or incline/resistance (hills
on treadmill, greater workload
on bike).
• Increase intensity for strength
training by adding weight or only
resting 30 seconds between sets.
Thank You