How to effectively utilize FITT to maintain our HRF

The FITT principle is a tried-and-true approach of creating a productive fitness regime.

It's extremely helpful if you thrive on structure, because the components may be thought of as a
set of rules to follow.

It's also useful for keeping track of your cardiovascular and strength-training workout progress.

Let’s explore each component.

Frequency

This refers to how frequently you work out. The idea is to achieve your objectives without
overworking your body. Your frequency often depends on a variety of factors including the type
of workout you're doing, how hard you're working, your fitness level, and your exercise goals.

When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio
sessions per week.  If you’re looking to lose weight, you might increase this number to five to six
sessions.

When it comes to strength training: It’s recommended to do some sort of strength training

three to four times per week. Strength training can involve the use of weights (even bodyweight
workouts), resistance, barbells, or machines.

Intensity

This refers to how difficult an exercise is.

When it comes to strength training: If you’re new to an exercise program, you don’t want to
make the plan too challenging. This could lead to injury or burnout.

Start at a level that feels comfortable, and then gradually increase the difficulty as your strength
and endurance builds.

With strength training, there are three primary methods you can use to measure intensity:

1. amount of weight lifted

2. number of repetitions completed

3. number of sets
When it comes to Cardio: There are different ways that you can measure your workout intensity. For
cardio, you will usually monitor intensity by heart rate, perceived exertion, the talk test, a heart rate
monitor, or a combination of those measures.

Time

This refers to the duration of each exercise.

Experts recommend at least 150 minutes of moderate-intensity exercise or at least 75 minutes of

high-intensity exercise a week.

This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.

When it comes to cardio: A cardio workout is recommended to last a minimum of 30 minutes.

This can be longer, depending on the exercise. A long bike ride, for example, could take up to 2
hours. Resistance workouts usually last between 45 and 60 minutes

When it comes to strength training: How long you lift weights will also depend on the type of
workout you're doing and your schedule. For example, a total body workout could take up to an
hour, whereas a split routine could take less time because you're working fewer muscle groups.
Type

This refers to what kind of exercise you’ll be doing under the umbrella of cardio or strength
training.

When it comes to cardio: it is any type of exercise that improves your cardiovascular system.
This includes:

 running

 swimming

 walking

 dancing

 aerobics routines

 cycling

Strength training is any type of exercise that tones and strengthens the muscles. It
usually results in muscular hypertrophy.

This includes:

the use of weights, like bicep curls and bench presses

 bodyweight exercises, such as:

o squats
o pushups
o pullups
o situps

Based on your own goals and circumstances fill in a FITT Principle chart. This can be
your starting point. You can follow your own plan from there or find one that fits
within your established guidelines! (Papakita lang tong example then tapos na)
Frequency Intensity Time Type

Cardiorespirator 3-5 days per week Target Heart Rate 20-60 minutes (Aerobic Activities)
y Endurance Zone (60%-85% of Run, Bike, Swim, Hike,
Target Heart Rate Continuous Sports
Max)

Muscular : 2-4 days per week 3-5 sets of 8-15 30-60 minutes Weight/Resistance
Endurance repetitions(lighter Training, Resistance
weight with more Band (also Aerobic
reps.) Sports will enhance
endurance)

Muscular 2-4 days per week : 2-4 sets of 3-8 30-60 minutes Anaerobic activities:
Strength repetitions (heavier Weight Training,
weight with few Plyometrics, Sprints
reps.)

Flexibility Daily Stretch muscles to a Hold each Stretch (dynamic/static),

slight discomfort and stretch for 10- Yoga, Pilates
hold beyond their 15 seconds,
normal length with the
stretching
workout
lasting 15-30
minutes.

Body Daily Low 60 minutes Be active 60 minutes a

Composition day, performing
household chores,
walking, playing, etc.
 Sources
-The FITT Principle: Benefits & How to Use It
Kester
https://www.healthline.com/health/fitt-principle#type

-How Can I Use the F.I.T.T. Principle for Effective Workouts?

Waehner
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593

-Use the FITT Chart to Get Fit!

https://healthysd.gov/use-the-fitt-chart-to-get-fit/

-Applying the FITT Principle to the components of Fitness

https://www.svsd410.org/cms/lib/WA01919490/Centricity/Domain/534/2016%
20Applying%20the%20fitt%20principle%20to%20the%205%20components
%20of%20fitness.pdf