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FITT (Frequency & Intensity)

The FITT principle outlines guidelines for effective exercise programs. FITT stands for Frequency, Intensity, Time, and Type. Frequency refers to how often one exercises, such as cardio 5 days a week or strength training 2-3 days per week. Intensity involves how hard the heart and muscles are working, which for cardio can be monitored by heart rate and perceived exertion scales, and for strength training by weight lifted and reps/sets. Programs should include a mix of intensities. Time refers to duration of exercise sessions. Type specifies if the activity is cardio, strength, flexibility, etc. FITT provides a framework for developing individualized fitness plans.

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106 views15 pages

FITT (Frequency & Intensity)

The FITT principle outlines guidelines for effective exercise programs. FITT stands for Frequency, Intensity, Time, and Type. Frequency refers to how often one exercises, such as cardio 5 days a week or strength training 2-3 days per week. Intensity involves how hard the heart and muscles are working, which for cardio can be monitored by heart rate and perceived exertion scales, and for strength training by weight lifted and reps/sets. Programs should include a mix of intensities. Time refers to duration of exercise sessions. Type specifies if the activity is cardio, strength, flexibility, etc. FITT provides a framework for developing individualized fitness plans.

Uploaded by

Millie Davis
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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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 Experienced

• Always warm-up, cool-down, and stretch. • Build intensity for aerobic


• Be active at a moderate intensity (like a exercise by increasing speed
brisk walk or gardening). (fast/sprint walk for 30 seconds
• Be active at a rate that allows you to talk. followed by 1-minute brisk walk)
• Slow down if you have trouble breathing and/or incline/resistance (hills
or if you can’t catch your breath.
on treadmill, greater workload
• You should stretch after aerobic or
strength training. A stretch should never
on bike).
be painful. Some discomfort is normal. • Increase intensity for strength
You want to feel a slight pull of the training by adding weight or only
muscle
resting 30 seconds between sets.
Thank You

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