To continue to improve your fitness level, any one or more of the fitt principles need to modified.

Índice Show

How Often Should You Exercise?
How Hard Should You Exercise?
How Long Should You Exercise?
What Should You Do for Exercise?
The FITT Principle: Final Considerations
Sports Training Principles

One of the biggest challenges with exercise is knowing where to start and how to get better. To improve your fitness, you must self-monitor your workouts and make changes when necessary. One of the best tools you can use to help you is the FITT Principle.

FITT is an acronym that outlines the basic components of a successful exercise plan.

Frequency – How often you exercise
Intensity – How hard you exercise
Time – How long you exercise
Type – What kind of exercise you do

How Often Should You Exercise?

It is a myth that you must work out for extended periods every day to lose weight and keep it off. What is considered an “effective” exercise varies between people. Factors that affect this include age, fitness level, mobility, health conditions, etc.

Before you begin an exercise plan and decide how often to exercise, consider these key factors.

What is your current fitness level? What are you able to do?
What is your schedule? How much time do you have to exercise?
What health and fitness goals do you want to achieve?

Build your plan off of the answers to these questions. If you are a busy mom and you want to lose weight to gain more energy, you might not have a lot of time. Maybe your only form of exercise is keeping up with your kids. In this case, you may want to start small. For example, you could plan workouts for weekend afternoons when your spouse can watch the kids.

How Hard Should You Exercise?

The best way to see how hard you are working is to monitor your heart rate. You can do this by wearing a fitness tracker, heart rate monitor or smart watch. You can also feel for your heartbeat and count it over a 15-second period.

Low-intensity – An activity level you can continue for a long time (walking)
Moderate-intensity – An activity level that will boost your heart rate and require effort to maintain (biking)
High-intensity – An activity level that feels like an all-out effort. Your heart rate is high and you can’t speak complete sentences between breaths

How Long Should You Exercise?

The time you spend exercising will usually depend on what you are doing. Health experts recommend at least 30 minutes of cardio exercise each workout. However, if you are doing a strength-based exercise, you will likely pay more attention to your number of “sets” and “reps.” Regardless, many other factors are involved.

The amount of time you have
How long it takes you to feel fatigued
Weather, time of day
Health conditions

What Should You Do for Exercise?

Should you hit up the elliptical at the gym? Should you go for a hike? The type of exercise you do depends on what you like and what results you want.

For example, if you want to improve your cardio-vascular fitness and you love the outdoors, try exercises like hiking, swimming and biking. If you want to improve your muscle strength and you enjoy the convenience of the gym, try using free weights or machine weights. You can also use your body weight for exercises like push-ups, chin-ups, planks, etc.

The FITT Principle: Final Considerations

You can use the FITT Principle for cardio exercise, strength-based exercise, stretching and more. However, before you start any exercise plan, first consult with your healthcare provider. They will help you develop a plan that is safe and effective. By using the FITT Principle, you can not only improve your fitness level with time, but you can also prevent serious injury.

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Think of The FITT principle as a set of rules that must be adhered to in order to benefit from any form of fitness training program.

These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise…

These four principles of fitness training are applicable to individuals exercising at low to moderate training levels and may be used to establish guidelines for both cardiorespiratory and resistance training.

The FITT principle is used to guide the development of unique and bespoke fitness plans that cater for an individual’s specific needs.

Frequency

Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise.

The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur…

CardioRespiratory Training
The guidelines for cardiorespiratory training (also called aerobic conditioning) is a minimum of three sessions per week and ideally five or six sessions per week.Experts suggest that little or no benefit is attained over and above this amount. Of course athletes often fall outside the suggested guidelines but even elite performers must give themselves time to rest.

Resistance Training
The frequency of resistance training is dependent upon the particular individual and format of the program. For example, a program that works every body part every session should be completed 3-4 days a week with a day’s rest between sessions.On the other hand, aprogram that focuses on just one or two body parts per session, in theory you could be completed as frequently as six days per week. Many bodybuilders follow such a routine.
Remember though, each time you complete a strenuous strength training session (regardless of the body part) you are taxing your body as a whole – including all the physiological systems and major organs.

INTENSITY

The second rule in the FITT principle relates to intensity. It defines the amount of effort that should be invested in a training program or any one session.

Like the first FITT principle – frequency – there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining.

Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is used to define the intensity of resistance training.

Cardio Respiratory Training
Heart rate is the primary measure of intensity in aerobic endurance training. Ideally before you start an aerobic training program a target heart rate zone should first be determined. The target heart rate zone is a function of both your fitness level and age. Here’s a quick method for determining your target heart rate…

Heart Rate & Maximum Heart Rate
Heart rate is measured as beats per minute (bpm). Heart rate can be monitored and measured by taking your pulse at the wrist, arm or neck. An approximation of maximum heart rate (MHR) can also be calculated as follows: MHR = 220 – age.

Target Heart Rate
For beginners a target heart rate zone of 50-70 percent of their maximum of heart rate is a good place to start. So if, for example, you are 40 years old that gives you a predicted maximum heart rate of 180 (220 – 40). Multiply 180 by 50% and 70% and your reach a target zone of 90bpm – 126bpm.

For fitter, more advanced individuals, a target heart rate zone of 70-85 percent of their maximum of heart rate may be more appropriate. Staying with the example above, that 40 year old now has a heart rate zone of 126bpm – 153bpm.

There are limitations with heart rate and the heart rate reserve method, while no means flawless, may be a more accurate way to determine exercise intensity.

Resistance Training
For resistance training, workload is the primary measure of intensity. Workload can have three components:
1. The amount of weight lifted during an exercise
2. The number of repetitions completed for a particular exercise
3. The length of time to complete all exercises in a set or total training session
So, you can increase workload by lifting heavier weights. Or you could increase the number of repetitions with the same weight. Finally, you could lift the same weight for the same number of repetitions but decrease the rest time between sets.

However, only increase the intnesity using one of the above parameters. Do not increase weight and decrease rest time in the same session for example.

TYPE

The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response…

Cardio Respiratory Training
Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. Examples include running, walking, swimming, dancing, cycling, aerobics classes, circuit training, cycling etc.

Resistance Training
This is fairly obvious too. The best form of exercise to stress the neuromuscular system is resistance training. But resistance training does not neccessarily mean lifting weights. Resistance bands could be used as an alternative or perhaps a circuit training session that only incorporates bodyweight exercises.

TIME

The final component in the FITT principle of training is time – or how long you should be exercising for. Is longer better?

Cardio Respiratory Training
Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as 45-60 minutes as fitness levels increase.

Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the associated benefits are minimal.

This also applies to many athletes. Beyond a certain point they run the risk of overtraining and injury. There are exceptions however – typically the ultra-long distance endurance athletes.

In terms of the duration of the program as a whole, research suggests a minimum of 6 weeks is required to see noticeable improvement and as much as a year or more before a peak in fitness is reached.

Resistance Training
The common consensus for the duration of resistance training session is no longer than 45-60 minutes. Again, intensity has a say and particularly grueling strength sessions may last as little as 20 – 30 minutes.

Perhaps the most important principle of training (that ironically doesn’t have it’s own letter in the FITT principle) is rest. Exercising too frequently and too intensely hinders the body’s ability to recover and adapt. As a rule of thumb, the harder you train, the more recovery you should allow for. Unfortunately many athletes don’t have that luxury!