HOPE -3

GRADE 12
FITT PRINCIPLES
Quarter 1 Week 3
FITT PRINCIPLES

The FITT Principle (or formula) is 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.

Let’s take a look at each of the components in a little more

detail.
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 results you achieve.
That’s why it’s important to know what you want to gain from your efforts.

FITT for Cardio and Weight Loss

● 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, stair-climber, elliptical trainer, etc.

FITT for Strength

● 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,
machine weights, hydraulic weight machines, resistance bands and body-
weight exercises like push-ups, chin-ups and dips, etc.

FITT for Stretching

● 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 scale of 1 to 10
aim for a tension of about 6 or 7 out of 10.
● 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 static stretching, passive (or assisted) stretching and PNF stretching.