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The FITT principle is an acronym that represents, Frequency, Intensity, Time, and Type. It can be prescribed to people to improve health, similar to pharmacologic intervention. You can easily remember the basic principles of exercise using the so-called FITT factors. It can be used by anyone, beginner or experienced, for any type of activity. It can also be used by therapists, in the patient population, for individuals recovering from a condition. The principle of FITT training can be viewed as a framework for training recipes. [1][2] FITT[edit | edit source]Frequency (how often): Exercise should be carried out 3-5 days a week. Training three times a week produces significant training effects; however, training 5 days a week at a lower-intensity exercise may be more manageable for some people. Little additional benefit is seen with more than five training sessions a week, and the risk of injury is increased. Training twice a week does not produce increases in VO2max; however, it may produce some functional changes and it is probably better than no exercise at all. Moderate-intensity aerobic exercise done at least 5 d ∙ wk or vigorous-intensity aerobic exercise done at least 3 d ∙ wk or a weekly combination of 3–5 d ∙ wk of moderate and vigorous-intensity exercise is recommended for most adults to achieve and maintain health/fitness benefits. Intensity (how hard) Intensity can vary between light, moderate and vigorous intensity activities. For example, walking slowly is a low intensity activity, walking briskly or shooting around a basketball is a moderate intensity activity and running (>5mph) is a vigorous intensity activity. A good rule of thumb is that a person doing moderate-intensity aerobic activity can talk, but not sing. A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath. Intensity can be monitored by heart rate in most patients, although some patients may have pathology or be on drug treatment that affects their HR response to exercise (in which case HR cannot be used to monitor exercise intensity). The short video below shows hart rate calculation
[3] Measures of perceived effort and affective valence (i.e.the pleasantness of exercise) can be used to modulate or refine the prescribed exercise intensity. eg Borg Rating of Perceived Exertion (RPE) Scales, Talk Test. Time (duration or how long) A total of 20-60 minutes of continuous or intermittent aerobic activity a day should be performed. The activity can be divided into a minimum of lO-minute bouts throughout the day. The duration of training is dependent on intensity. Individuals starting at the lower end of the training band need to sustain exercise longer (30-60 minutes) to achieve training effects. Type Refers to the sort of activity to complete eg Aerobic activities like walking, jogging, biking, swimming or dancing or strengthening activities such as exercises using exercise bands, weight machines or hand-held weights.[4] Individualise[edit | edit source]The FITT Principles: Frequency, Intensity, Time, and Type should be used individualised to the clients needs.
[edit | edit source]Walking: easy community activity The principles of FITT training are essentially a guideline to make it easier for people who do physical activities/sports. Based on the principles of this FITT exercise, the community has a clearer direction in their activities. Use of the FITT guidelines can be seen as a way to improve physical fitness and at the same time contribute to the management of several diseases related to lifestyle such as diabetes, hypertension, dyslipidemia, obesity, and metabolic syndrome. Additionally the mental health aspect should not be overlooked.[2] Add Fun to FITT Principle[edit | edit source]It is recommended that an important component is missing from the FITT Principle, and that is adding an F for 'Fun'. This is seen to be crucial for exercise adherence. Consideration social cognitive, personality, and environmental or socioeconomic factors when choosing aspects of the FITT principle [5]
Viewing[edit | edit source]Here's a video explaining the concepts of the FITT Principle: [6] References[edit | edit source]
What is frequency intensity time and type of exercise?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.
What are the 4 types of Fitt exercises?FITT (frequency, intensity, time, and type) is one way to remember the general guidelines for what should be included in a fitness plan. Remember, it's important to keep in mind that each family member's fitness goals will be different based on age, sex, current fitness level, and available resources.
What is intensity in elements of exercise?Exercise intensity refers to how hard your body is working during physical activity. Your health and fitness goals, as well as your current level of fitness, will determine your ideal exercise intensity. Typically, exercise intensity is described as low, moderate, or vigorous.
What are the components of frequency intensity time Type Fitt?FITT stands for frequency, which is how often you exercise, intensity, which is how hard you exercise, time, which is how long each session lasts and what time of day you exercise, and type, which is what activities you do. All of these pieces are interconnected and have to be considered as a whole.
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What is the elements of exercise such frequency intensity duration and type of exercise?
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