Make use of the FITT Principle to maximise Your Workouts

 

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The F.I.T.T. Principle

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The four elements of FITT — frequency, intensity, time and type — are interdependent, and changing just one can make a difference. “Your body adjusts [to a workout] in a 6–8-week window. Then you’ll plateau and you won’t see gains from doing the exact same thing anymore,” Ford says. The FITT principle is a tried-and-true method of putting together an efficient workout plan. It’s especially useful if you’re someone who thrives.

The first part of the FITT principle is the frequency of your workouts, which is how often you exercise. When setting your frequency, be realistic and start with two strength sessions and two to three cardio sessions each week. Understanding the F.I.T.T. principle helps you create a workout plan that will be more effective in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise.

These are the four elements you need to think about to create workouts that fit your goals and fitness level. Learn how the F.I.T.T. principle works. Workout intensity can be described as low, moderate, or high intensity. The types of exercises you’re doing, the number of sets and reps, rest times, and rate of perceived exertion (or RPE) all play a role in determining the intensity of your workout..

Applying the proper amount of intensity to your workouts is also dependent on your goals, and a significant factor in the types of results. Therefore the FITT Principles are always necessary to make sure that we can adapt our workouts to the intensity and frequency that our bodies can handle. No matter what you’re trying to achieve or how your goals change over time-toning up, improving strength, speed, or endurance, or losing weight-you can always apply the FITT Principle to stay on track. Aerobic activities like walking, jogging, biking, swimming or dancing or strengthening activities such as exercises using exercise bands, weight machines or hand-held weights.

150 minutes of moderate to vigorous physical activity is recommended each week. The FITT formula Regardless of your experience level, FITT helps ensure that your body reaps the full benefits of regular workouts. By the same token, it protects you from eventual exercise burnout.

But what exactly is the FITT formula?FITT Principle. The FITT principle is a useful way of thinking about exercise regimes. Recall that: F stands for frequency (how often a workout takes place).

F.I.T.T. for Aerobic Exercise Your cardiovascular prevention and rehab team prescribes your aerobic exercise in a similar way to how your doctor prescribes your medication. Your doctor tells you to take a particular type of medication a certain number of times each day, at a.

List of related literature:

As you learn more about the FITT formula you will learn how volume of exercise can be adjusted by altering the intensity and time of the workout.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

What is the FITT formula?

“Fitness for Life: Middle School” by Charles B. Corbin, Guy C. Le Masurier, Dolly Lambdin
from Fitness for Life: Middle School
by Charles B. Corbin, Guy C. Le Masurier, Dolly Lambdin
Human Kinetics, 2007

Thus, the FITT principle as suggested for cardiorespiratory programming can also be applied to resistance training.

“Integrative Medicine E-Book” by David Rakel
from Integrative Medicine E-Book
by David Rakel
Elsevier Health Sciences, 2017

Fitness programming principles can employ the use of the FITT principle.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

In the next section we describe these fitness components and how the FITT principle applies to each.

“Inclusive Physical Activity: Promoting Health for a Lifetime” by Susan L. Kasser, Rebecca K. Lytle
from Inclusive Physical Activity: Promoting Health for a Lifetime
by Susan L. Kasser, Rebecca K. Lytle
Human Kinetics, 2013

The FITT equation, explained in chapter 23, does not apply as well to weight training although topics of frequency and intensity are discussed below.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

The fitness industry has adopted the FITT principle, which incorporates frequency (F), intensity (I), time (T), and type (T) of exercise to achieve optimal levels of health and fitness for the general public.

“Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen
from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, William S. Quillen
Elsevier Health Sciences, 2007

The FITT principle of exercise prescription features an individually tailored exercise program including how many sessions a week one should exercise (Frequency), how intense (Intensity) and how long (Time) the workout should be and what modality should be used (Type of exercise).

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

So that the exerciser can determine his or her effectiveness in adhering to the exercise protocol over the duration of the workout, the monitor will compute the time spent above and below the targeted zone, as well as the average rate for the entire workout.

“Body Fascism: Salvation in the Technology of Physical Fitness” by Brian Pronger
from Body Fascism: Salvation in the Technology of Physical Fitness
by Brian Pronger
University of Toronto Press, 2002

cated that autoregulated exercise selection, whereby individuals self-selected the exercises for each training session, produced modestly greater increases in lean mass compared to a fixed exercise protocol (106).

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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