The most difficult part of exercise is usually not the exercise itself. I know how to get started. It’s scary to know what to do, how long and how often. There are several strategies to create a safe and effective exercise routine that you can actually stick to. Input: FITT principle.
It is also known as the FITT formula. This is a set of simple guidelines that you can follow to design workout programs tailored to your goals, fitness experiences and lifestyles.
What is the fitt principle?
Fitt principle is short frequency, Strength, timeand type,This is an important variable that can be adjusted to get the required results from training. Everything has a limited risk of burnout or getting injured.
“These variables work together to match the total athletic workload,” says Cody Braun of CSCS. Learning how to effectively modify the four components of the FITT principle can help you set and reach achievable fitness goals and prevent injuries, he explains.
We’ll dig deeper into how each part of the formula works and how to create the best workout program for you.
1. frequency
Frequency simply refers to the number of days in a training routine and is the foundation of a training program. “This is where you design the layout of when to train each muscle group and when to train on a rest day,” Brown says.
Do you want to do a 5-day routine or can you only commit for 3 days?
Although the frequency of your workouts will ultimately depend on your schedule and goals, American College of Sports Medicine (ACSM) recommends a minimum of three days a week.
2. Strength
Strength is to show how hard you are working. That means whether you’re training or barely wandering around,
When you are trying to understand what level of intensity you should aim for, one thing to consider is your goals. If you want to torch fat to develop muscles, high-intensity interval training (HIIT) is the best option.
If you want to improve cardiovascular endurance, look to moderately intensive steady-state activities, such as running and cycling. It all depends on what you strive to achieve.
The second aspect to consider is your fitness level. For example, if your fitness is completely new, you may have too many HIIT workouts and may be too tired or painful the next day. Being beaten too much from a previous workout can be discouraged and you can give up on the program. Also, if your body does not meet that level of strength, it can cause injury.
It’s okay to start with less rigorous training at first. After that, you can gradually improve your strength as you start improving your fitness level.
How to measure strength
To assess intensity, CSCS’ Mike Donavanik says that perceived motility rate (RPE) can be used to determine how much effort you are making. Based on your maximum heart rate for your workout, the RPE scale allows you to associate numbers with the intensity of your workout. The fewer the number, the easier it will be to work out.
Another option to measure the intensity of your workout is the “talk test.” If you can barely tweet words while exercising, you may reach maximum intensity. But if you can keep the conversation simple, training is on the light side of the scale.
3. time
This part of the FITT acronym refers to the duration of each workout session. Are you crunching on time and only squeeze in a 20-minute workout? Or do you have free time to spend at the gym?
Whatever your chosen training period, remember that there is an inverse relationship between time and intensity during exercise, Brown says. “As the intensity increases, the time decreases, and vice versa,” he explains.
This means that these 20-minute routines can work just like longer routines. If you follow ACSM recommendations, we recommend that you do 150 minutes total, or a minimum of 75 minutes of high-intensity exercise for 3 days a week for a minimum of 75 minutes for a medium-intensity exercise for 5 days a week.
4. type
Type refers to a specific workout activity. Running, weightlifting, kickboxing, and more. “Not all training is equal,” says Brown. That’s why it’s important to choose the exercises that drive you towards your goals.
If you want to run a marathon, you should focus on activities that improve cardiovascular endurance. Maybe you want something gentle on your joints, so you’ll choose low impact activities like swimming.
Or maybe you want to lose fat. For this goal, Brown suggests focusing on training that burns calories and builds muscles, like a healthy combination of aerobic and resistance training.
How to use the FITT principle
Whether you’re creating your own workout plan or trying to choose a training program that’s already designed, FIIT principles can help make the overwhelming process of shaping more manageable.
By breaking the process down into four parts, “it allows you to better understand what your workout routine looks like, how to fine-tune it to achieve your goals, or where certain activities may be lacking,” says Donavanik.
Once you start the program, check in every few weeks to assess your progress and see how you feel. “If you start to notice plateaus, it’s probably time to change one of the variables,” Brown says.
Switching between one or two variables every 6 to 8 weeks will give you time to master the routine while maintaining progress.
“For example, frequency, time and type may all remain the same, but you may want to increase the intensity of your workout.
On the other hand, if you feel constantly feeling pain or fatigued, Brown recommends lowering the variable to avoid injury or burnout. For example, this can occur when you exercise for 50 minutes at maximum intensity for 5 days a week.
In this case, you can dial back to the 4-day exercise and evaluate your feelings afterwards. Or you might stick to the same number of days, but shorten each workout for 15 minutes.
By fine-tuning the components of the FITT Principles, you can tailor the program to your needs and achieve your goals in an efficient way without getting injured.
Are you struggling to put together your workout routine? Leave your programming to the experts and try out one of Bodi’s training programs. All of these vary in program length, duration of training, intensity, and exercise type. From weightlifting and HIIT to barre and yoga, we offer numerous programs that suit your unique goals and preferences.
