FITT Formula

TRAINING PRINCIPLE
 Frequency

 The F in FITT refers to FREQUENCY

 This is how often you work out

 How often should you exercise?

 How often?

 Minimum of 3 days per week to maintain your level

of fitness
 Increase the workout days to increase strength and
endurance
 Make sure you give yourself a day off to avaid
overtraining
 Intensity

 The I in FITT refers to INTENSITY

 This is how hard you work

 What are the recommended levels?

 (percentage of maximum heart rate)
 How hard?

 You should work at 60-85% of your maximum heart

rate
 Max=220-your age
 Type

 The first T refers to TYPE

 What kind of workout are you doing?
 Endurance versus Strength

 What is the difference?

 How would my exercise regimen differ?

 Differences?

 Muscular strength, muscular endurance, and

Cardiovascular endurance are 3 components of
health related fitness
 Each requires a different TYPE of exercise
 Are you running? Biking? Lifting weights? Doing Yoga?
 Your sets and repetitions will differ
 Time

 The other T refers to time

 How long do you exercise?
 What would be the reasons for shorter or longer
time?
 Benefits?
 Short versus long

 You should workout 20+ minutes

 Increasing time will increase calorie burn and
usually gains in strength and endurance
 Your turn

 Make a week long work out plan with a partner.

 Make sure you address all 4 parts of the formula and
include what component(s) you plan to focus on.