Start with 2 3 days of aerobic activity activity that increases your heart rate. Read here to know how you can use this principle to ensure effectiveness of workout for weight loss and good overall health. Here s a quick example of both a cardiovascular and resistance workout program that utilizes the f i t t. It s especially useful if you re someone who thrives on structure as you can think of the. Many training plans at your disposal were designed with men in mind but in addition to different objectives tighten and tone vs. Tuesday and friday work back legs biceps 48 72 hours of rest in between workouts 60 70 of maximum strength 70 90 of maximum strength 1 3 sets 8 12 repetitions endurance 12 20 reps 2 3 sets.įitt frequency intensity time and type is one way to remember the general guidelines for what should be included in a fitness plan.įor example walking slowly is a low intensity activity walking briskly or shooting around a basketball is a moderate intensity activity and running 5mph is a vigorous intensity activity. Gradually increase to at least 5 days week. The good news is that with a little bit of knowledge anyone can use this principle in designing a workout or fitness program that will help them to become progressively fitter and.įitt provides the building blocks for the optimum workout routine. Frequency refers to how often you exercise or the frequency of a specific exercise. FITT is an acronym and the initials F, I, T, and T stand for Frequency, Intensity, Time, and Type. Walk type at 4 mph intensity for 45 minutes time four times per week frequency.Ī good rule of thumb is that a person doing moderate intensity aerobic activity can talk but not sing. The FITT Principle is a basic formula for planning and monitoring your exercise program. ![]() Perform exercises with dumbbells type at 70 of your maximum 1 rep strength intensity for 8 12 reps time 3 times per week frequency. When designing an aerobic or strength training exercise program or workout fitness professionals such as personal trainers and gym instructors invariably use the f i t t. Start slowly and gradually increase your physical activity. The following is information from the american academy of pediatrics summarizing the fitt method and includes general fitness tips and an activity log.įitt stands for frequency intensity time and type of exercise. The fitt principle is a tried and true method of putting together an efficient workout plan.īy following fitt you are striving to manage your weight and improve your health. The fitt principles are an exercise prescription to help participants understand how long and how hard they should exercise fitt is acronym that stands for frequency intensity time and type fitt can be applied to exercise in general or specific components of exercise for example below are some general fitt guidelines for weekly exercise frequency.įitt principle workout plan example for 1 week.
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