What is the FITT Principle?

There are many frameworks available for designing and prescribing exercise programs. The FITT Principle is a versatile tool that can be adapted to create exercise programs tailored to individual needs and objectives. and is widely used by exercise professionals. It allows for customization and progression as fitness levels improve. It is an important foundation to understand when designing an exercise program and is often one of the first that students studying exercise science are taught. The acronym FITT stands for Frequency, Intensity, Time, and Type, and each component refers to a different aspect of an exercise program.

Frequency: This refers to how often you exercise. Ideally this frequency is at least meeting the recommended exercise guidelines of 150 mins/week of moderate exercise spread over 3 days. The frequency of exercise can have a significant impact on overall health and fitness outcomes. Frequency will depend on training goals, time availability, equipment availability and recovery capabilities.

Intensity: The intensity of exercise refers to the level of effort or difficulty required to perform the activity. Intensity can be measured in various ways, such as heart rate, rate of perceived exertion (RPE), or percentage of maximum effort (usually 1 or 3 RM). Intensity can range from light (walking) to vigorous intensity such as high intensity interval training (HIIT). The intensity of your exercise program will depend on factors such as your age, fitness level, and health status. For example, a beginner may start with a lower intensity workout and gradually increase the intensity over time.

Time: This refers to the duration of your exercise session. The amount of time spent performing exercise is another critical factor in exercise prescription. The recommended duration varies based on the type and intensity of exercise and your fitness goals. For aerobic activities, sessions typically range from 20 minutes to 60 minutes or more. Resistance training (e.g., weightlifting) sessions typically involve multiple sets and repetitions, with the total duration depending on your program and goals. The higher the intensity and effort typically the shorter the duration.

Type: The type of exercise refers to the specific activity or exercise mode chosen for a particular training program and includes activities such as cardio, strength training, or flexibility exercises. The type of exercise you select should align with your goals and preferences. For example, if you aim to improve cardiovascular fitness, aerobic activities like running, swimming, or cycling are suitable. Strength training exercises focus on building muscle and strength, while flexibility exercises improve range of motion and joint mobility. Athletes will spend the majority of their time training in their sport to gain the most beneficial adaptations. For example it would not be beneficial for a swimmer to be practicing their golf swing for hours per week in a hope that the skills learned will transfer over to improve their swimming performance.

By adjusting these four components, you can create an exercise program that is safe, effective, and tailored to your individual needs. For example, if you want to increase the intensity of your workout, you might increase the resistance or weight you’re using or increase the speed or incline of your cardio workout. It is something that should be reevaluated regularly to ensure suitability for the client, progress and any injuries or set backs that may occur. It is also important to remember that everyone responds differently training for many reasons and that what may work for one might not work for you. The FITT principle is a general framework and should be tailored to your individual needs and goals. Consult with a certified exercise professional before starting an exercise program to ensure that it is safe and appropriate for you.