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F.I.T.T. Principle S: Romar J. Lag Una

The document discusses the FITT principles for exercise, which stand for frequency, intensity, time, and type. It defines each component and provides guidelines for applying FITT to cardiovascular training, strength training, and stretching. Frequency refers to how often one exercises, intensity refers to effort level, time refers to duration, and type refers to the activity. The document recommends 5-6 days per week, 60-75% of max heart rate, and 30-60 minutes for cardio; 2-3 days per week for strength; and 5-7 days per week for stretching daily.

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Angelica abrique
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108 views8 pages

F.I.T.T. Principle S: Romar J. Lag Una

The document discusses the FITT principles for exercise, which stand for frequency, intensity, time, and type. It defines each component and provides guidelines for applying FITT to cardiovascular training, strength training, and stretching. Frequency refers to how often one exercises, intensity refers to effort level, time refers to duration, and type refers to the activity. The document recommends 5-6 days per week, 60-75% of max heart rate, and 30-60 minutes for cardio; 2-3 days per week for strength; and 5-7 days per week for stretching daily.

Uploaded by

Angelica abrique
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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H.O.

P
.E .
3

F.I.T
PRIN . T .
CIPL
ES
Romar
J. Lag
u na
INC IP LES
FIT T P R
a great way of monitoring your exercise program.
The acronym FITT outlines the key components,
or training guidelines, for an effective exercise
program, and the initials F.I.T.T. stand for:
Frequency, Intensity, Time and Type.

 Frequency: refers to the frequency of exercise


undertaken or how often you exercise.
 Intensity: refers to the intensity of exercise
undertaken or how hard you exercise.
 Time: refers to the time you spend exercising
or how long you exercise for.
 Type: refers to the type of exercise undertaken
or what kind of exercise you do. 2
k at ea ch of the
lo o
Let ’s take a n a little more detail.
m p o ne nts i
co
• Frequency
Frequency is a key component of the FITT Principle. Remember
that it’s important to know why you’re exercising and what you
want to achieve before rushing into any exercise program.
• Intensity
This is an extremely important aspect of the FITT Principle and is
probably the hardest factor to monitor. The best way to gauge the
intensity of your exercise is to monitor your heart rate.
• Time
The time you spend exercising is also an important part of the FITT
Principle. The time dedicated to exercise usually depends on the
type of exercise undertaken.
• Type
The type of exercise you choose will have a big effect on the
3
results you achieve. That’s why it’s important to know what you
want to gain from your efforts.
d We ight L oss
fo r Card i o an
FITT
The FITT Principle is most commonly used for
cardiovascular (aerobic) training and weight loss, although
it’s also commonly used as part of strength training
recommendations (see below). The standard
recommendation for cardio training is as follows.

•Frequency – 5 to 6 times per week.

•Intensity – Easy to moderate, or about 60-


75% of your maximum heart rate.

•Time – Anywhere from 30 to 60 minutes or


more.

• Type – Any exercise you can do continually, like


running, walking, cycling, swimming, rowing, 4
stair-climber, elliptical trainer, etc.
for St re n gt h
FI T T
When the FITT Principle is used as
part of strength training, the standard
recommendations are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1
or 2 days rest between each strength session).

• Intensity – The intensity of your strength training depends on the amount


of weight lifted and the sets and reps you do. Basically, the heavier the
weight, the less sets and reps, while the lighter the weight, the more sets
and reps you can do.

• Time – The time you spend doing strength training will depend on the
intensity of the workout. If the intensity is extremely high, then reduce
the time spent doing strength training or include extra rest. If the
intensity is low, the time spent doing strength training can be a lot longer.

• Type – The best types of strength training exercises include free weights, 5
machine weights, hydraulic weight machines, resistance bands and
bodyweight exercises like push-ups, chin-ups and dips, etc.
r St retch i ng
FIT T fo
Let’s take a look at how the FITT Principle can be applied
to stretching as it relates to improving flexibility and range of
motion. Remember, stretching can be used for other activities
like warming up and cooling down, but for the purpose of this
article let’s stick with stretching for improving flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of
exercises, like cardio and strength training, stretching (when
done properly) is very relaxing and therapeutic, and will help
you recover from your other activities. So feel free to add
stretching to your exercise program every day.

• Intensity – Slow, easy and relaxed. When the goal is to


improve flexibility and range of motion you should do your
stretching at a low intensity. Move into the stretch position
and as soon as you feel deep tension within the muscle group,
stop there. If it’s hurting or painful, you’ve gone too far. On a 6
scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.
r St retch i ng
FIT T fo
Let’s take a look at how the FITT Principle can be applied
to stretching as it relates to improving flexibility and range of
motion. Remember, stretching can be used for other activities
like warming up and cooling down, but for the purpose of this
article let’s stick with stretching for improving flexibility.

• Time – Anywhere from 15 to 60 minutes,


and hold each stretch for 40 to 60
seconds.
• Type – Static, Passive and PNF. For
improving range of motion and creating
permanent changes in your flexibility the
best types of stretching to use are long-hold
7
static stretching, passive (or assisted)
stretching and PNF stretching.
Than
k You!
R o ma
r J. La
g una

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