Fitt’s Principle: What is it and how does it work?

The hardest part of exercise is usually not the exercise itself. Know how to get started. Figure out how to do it, how long and how often. To create a safe and effective exercise program, you can actually stick to some strategies. Input: Fite Principle.

Also known as the Fitt formula, this is a simple set of guides you can follow the design of the workout routine that suits you. Target,,,,, Fitness experienceand lifestyle.

What is the Fite principle?

Fite’s Principle Representative frequency,,,,, strength,,,,, timeand typethis is a key variable that can be adjusted burn Or injured.

“These variables work together to equal your total exercise volume.” Cody Braun, CSCS, said. He explained that learning how to effectively modify the four components of Fitt’s principle can help you set and achieve achievable fitness goals and prevent injuries.

This gives you a more in-depth look at how each part of the formula creates the best workout routine for you.

1. frequency

Frequency simply refers to the number of days in the exercise routine, which is the basis of your exercise program. “This is the layout of when you design your training Each muscle group When to take it Day off,” Braun said.

Do you want to do a five-day routine, or do you have to invest three days?

How often your exercise will ultimately depend on your schedule and goals, but the American College of Sports Medicine (ACSM) recommends at least Three days a week.

2. strength

Strength indicates how you work – in other words, whether you are breezeing through exercise or barely doing it.

One thing to consider when you are trying to figure out the intensity level you should aim for is your goal. If you want to torch fat and develop muscle, High-intensity interval training (HIIT) It can be a good choice.

If you want Improve your cardiovascular enduranceturn to medium strength steady state Similar activities running and Riding a bicycle. It all depends on what you are trying to achieve.

The second aspect to consider is your fitness level. For example, if you are new to fitness, then HIIT workouts may be too much, making you too tired or sore the next day. Stand out of previous workouts can be frustrating, which can lead you to abandon the program. It can also cause harm if your body is not ready to reach this level.

Exercise is not that strict at the beginning. Then, as you start to improve your fitness level, you can increase your intensity bit by bit.

How to evaluate strength

To assess the intensity, Mike DonavanikCSC, says you can use Perceived speed of fatigue (RPE) Determine how much effort you put in. Based on you Maximum heart rate During a workout, the RPE scale allows you to associate a number with the intensity of your workout. The lower the number, the easier it is to exercise.

Another option to measure exercise intensity is a “talk test.” If you can hardly mumble while exercising, you may reach maximum intensity. But if you can easily maintain the conversation, then the exercise is on the lighter side of the scale.

3. time

This part of the FITT abbreviation refers to the duration of each exercise session. Do you tighten on time and can only squeeze in? 20 minutes of exercise? Or do you have free time to spend an hour in the gym?

Braun says no matter which exercise time you choose, remember that there is an inverse relationship between time and intensity during exercise. “When the intensity is higher, (time) will be lower and vice versa,” he explained.

This means you can still make these 20-minute routines work the same way as longer routines: intensity just needs to be fully functional. If you want to follow ACSM recommendThey recommend doing moderate-intensity exercise five days a week, at least 150 minutes or three days a week, for at least 75 minutes.

4. type

Type refers to a specific exercise activity: run, weightliftingTaekwondo, etc. “Not all exercises are equal,” Braun says, which is why choosing the exercises that push you toward your goal is important.

If you want to go to a marathon, you should focus on Improve your cardiovascular endurance. Maybe you want something gentle to the joints, so you chose Low impact activity Love swimming.

Maybe you want to lose weight. To achieve this, Braun recommends focusing on calories and muscle-building exercises, like a combination of health Aerobic exercise and Resistance training.

How to use the Fite Principle

Whether you are making your own exercise plan or trying to Choose between exercise routines Already designed, FIIT principles can help make the rich forming process easier to manage.

By dividing the process into four parts, “it allows you to better understand what the workout looks like and how to adjust it Achieve your goalsor places where certain activities may be lacking. ” Donavanik said.

When you start the program, you check yourself every few weeks to evaluate your progress and understand how you feel. “If you start to notice plateauit might be time to change a variable,” Braun said.

Switching only one or two variables every six to eight weeks allows you to have time to master the routine while still keeping pace.

“For example: frequency, time and type can all be kept the same, but you might want to increase the intensity of your workout – this could be heavier weight, more representation or faster running speed,” Donavanik explained.

On the other hand, if you feel permanent soreness or fatigue, Braun recommends lowering the variables to avoid injury and burnout. For example, this may happen if you exercise for 50 minutes per week at maximum intensity.

In this case, you can go back to the four-day exercise and evaluate how you feel at the time. Or, maybe you stick with the same number of days, but you shorten each workout by 15 minutes.

By adjusting the components of the FITT principle, you can adjust the program to meet your needs and effectively achieve your goals without being hurt.

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