FITT Principle: What is it and how does it work?

The most difficult part of the exercise is not usually the exercise itself. They know how to start. It can be intimidating to find out what to do, how long and how often. Creating a safe and effective exercise routine you can actually stick to will take some strategy. Enter: Fitt Principle.

Also known as Fitt Formula, this is a set of simple instructions that you can watch to propose a training program adapted to your goals, fitness experienceAnd lifestyle.

What is the Fitt principle?

FITT principle is an abbreviation frequency, intensity, timeand typewhich are key variables you can adjust to help you get the desired results from training – all in time with limited risk burn or get hurt.

“These variables work together to equal your overall workload of exercise,” says Cody Braun, CSCS. Learn how to effectively modify the four components of the FITT principle can help you set and achieve achievable fitness goals and prevent injury, explains.

Here is a deeper immersion of how each part of the formula works to create the best exercise program for you.

1. Frequency

The frequency simply refers to the number of days in your training routine and it is the basis of your training program. “This is where you suggest a layout when to train.” every muscle group and when to take The days of rest“Braun says.

Do you want to make a five -day routine, or can you only commit to three days?

The frequency of training will eventually depend on your schedule and goals, but the American University of Sports Medicine (ACSM) recommends a minimum Three days a week.

2. Intensity

The intensity is an indicator of how hard you work – in other words, whether you walk through exercise or barely hang.

When you try to find out what level of intensity you should focus, one thing to consider is your goals. If you want to ignite fat and develop muscles, High -intensity interval training (HIIT) There may be a great choice.

If you want Improve your cardiovascular enduranceturn into a slight intensity steady activity as run and cycling. It all depends on what you are trying to achieve.

The second aspect to consider is your fitness level. For example, if you are a brand new for fitness, Hiit training can be too tired or will be too tired or pain the next day. Getting too much to kill from previous training can be discouraging and can lead you to give up your program. It can also cause injury if your body is not ready for this level of intensity.

It’s okay to start training that is not so strict at first. After you start to improve the fitness level, you can proceed after intensity.

How to measure intensity

Evaluate the intensity, Mike DonavanikCSCS, says you can use the rate of perceived exertion (RPE) If you want to find out how much effort you make. Based on your maximum heart rate In training, the RPE scale allows you to combine the number with the intensity of the exercise. The lower the number, the easier the exercise.

Another way to assess the intensity of training is the “Talk Test”. If you can barely mut the word during exercise, then you will probably achieve maximum intensity. But if you can easily maintain a conversation, then the exercise is on the lighter side of the scale.

3. Time

This part of the abbreviation FITT refers to the duration of each training session. You are crushed in time and you can just squeeze 20 minutes of exercise? Or do you have free time to spend an hour in the gym?

Whatever time you choose, keep in mind that there is an inverse relationship between time and intensity during exercise, says Braun. “When the intensity is higher, (time) will be lower and vice versa,” he explains.

This means that you can still ensure that these 20 -minute routines work as well as the longer ones: the intensity must be in full force. If you want to track ACSM recommendationThey propose to perform five days of exercise with a slight intensity per week to a total of 150 minutes or three days a week of high intensity exercise, a total of 75 minutes.

4. Type

Type refers to a specific training activity: Run, weight-liftingKickboxing, etc. “Not all exercises are the same,” says Braun, so it’s important to choose an exercise that drives you to your goals.

If you want to run a marathon, you should focus on the activities that Improve your cardiovascular endurance. Maybe you want something that is fine on your joints so you decide to Low impact activity Like swimming.

Or maybe you want to lose fat. For this goal, Braun suggests focusing on exercises that burn calories and build muscles, as a healthy combination Cardio and Resistance training.

How to use the principle of fitt

Whether you are creating a training plan or trying Choose between training programs which have already been designed, the principle of Fiit can help make a stunning process to build more manageable.

By splitting the process into four parts “This allows you to get a better idea of ​​what your training routine looks like, as you can tune it meet your goalsOr where there may be certain activities, ”says Donavanik.

When you start the program, sign in to yourself every few weeks to assess your progress and find out how you feel. “If you start noticing and platformIt is probably time to change one of the variables, ”says Braun.

Switching only one to two variables every six to eight weeks gives you time to master the routine while still maintaining progress.

“For example: frequency, time and type could remain the same, but you may want to increase the intensity of training – it could be harder to weight, more repetitions or faster running speed,” Donavanik explains.

On the other hand, if you feel constantly painful or tired, Braun recommends lowering the variable to prevent injury and burn. This could happen, say, if you practice five days a week with a maximum intensity for 50 minutes.

In this case, you can dial back for four days of exercise and evaluate how you feel. Or you may stick to the same number of days, but you will shorten each training by 15 minutes.

By enhancing the FITT principle, you can adjust the program to suit your needs and effectively achieve your goals without hurting yourself.

Are you trying to put together exercise routine? Leave programming to experts and try one of the Bodi’s Exercise Programswhich differs in the length of the program, the duration of training, intensity and type of exercise. We provide dozens of programs from weightlifting and Hiit to Barre and Yoga that correspond to your unique goals and preferences.