What Is the FITT Principle?
The FITT principle is a simple set of rules for getting the most out of an exercise program. FITT is an acronym that stands for Frequency, Intensity, Time, and Type, each in relation to exercise. Each of these aspects of any workout program can be manipulated to increase physical fitness, get past plateaus in weight loss or strength, and prevent boredom. The four parts of the FITT principle work together for a comprehensive workout plan.
The first part of the FITT principle is "Frequency." This stands for the amount of times per week the exercise is performed. For example, one might begin by exercising three days per week. As strength and physical fitness increases, this can be increased to five times per week or more. Frequency of exercise might also vary based on the type of exercise performed; for instance, the body needs time to recover between sessions of strength training, whereas aerobic exercise can be performed with much greater frequency.
The second part of the FITT principle is "Intensity." This refers to the amount of effort expended in a particular workout. It is important to find a good balance of intensity during the workout, in order to burn energy, but prevent injury. One way to do this is to determine target heart rate, and then try and stay inside that zone.
To find the target heart rate as according to the American Heart Association, first subtract your age from your weight; this is your maximum heart rate. Then, take 50 to 85 percent of that number, and that is the range in which it is most beneficial to exercise. For example, a 20-year-old, 220 pound person would have a maximum heart rate of 200, meaning the heart rate while exercising should fall between 100 and 170 beats per minute.
The third aspect of the FITT principle is "Time." This is the simplest of the four rules, and is simply a measure of the amount of time spent exercising. Time is often manipulated by the other aspects of the FITT principle. For example, with a lower intensity workout such as walking, one might exercise for a longer time, possibly 45 to 60 minutes. With a higher intensity workout, such as running, it may only be necessary to exercise for 20 or 30 minutes to burn the same amount of calories.
Finally, the fourth part of the FITT principle is "Type." This refers to the type of exercise being performed, such as walking, swimming, jogging, or weight lifting, just to name a few. It is important to vary the type of workouts performed, not only to prevent boredom, but to use varying muscle groups, which will help burn calories and increase strength. Using the FITT principle is an easy and effective way to plan workouts at home.
Written by B. Miller
