Fit Principle: What is it and how it works?

The most difficult part of the exercise is not the same exercise. He knows how to start. It can be scary to find out what to do, how much, and how many times. Create a safe and effective exercise routine that you can actually stick to it takes some strategy. Enter: Fitt principle.

It is also known as Fitt Formula, a set of simple guidelines that you can follow to design a specially designed exercise program for you Goalsand FitnessAnd lifestyle.

What is the principle of Fitt?

The Fitt principle symbolizes to repetitionand intensityand timeAnd He writesWhat are the main variables you can adjust to help you get the results you want from exercise – all in time with a limited risk of burn Or hurt.

“These variables work together to equal the overall exercise,” says Cody Brown, CSCS. He explains that learning how to modify the four components of the FITT principle can help you effectively define and reach the metabolic fitness goals and prevent injury.

Here is a deeper diving on how each part of the formula works to create your best exercise program.

1. Frequency

The frequency simply indicates the number of days in the exercise routine, which is the basis of the exercise program. “This is the place where you are designed to plan when you are training Each muscle group And when it takes Days of restBrown says.

Do you want to do a five -day routine, or can you only adhere to?

The exercise frequency will eventually depend on your schedule and goals, but the American College of Sports Medicine (ACSM) recommends a minimum Three days a week.

2. The severity

The density is an indication of how difficult your work – in other words, whether you are consistent with exercise or barely hanging.

When you try to know the level of intensity you should aim at, the only thing to consider is your goals. If you want to share fat and muscle development, HIIT It can be a great option.

If you want it Improving the ability to tolerate the heart and blood vesselsGo to moderate density Stable Things such as Run and Biking. All this depends on what you strive to achieve.

The second aspect that must be observed is the level of fitness. For example, if you are new to physical fitness, Hiit may be too much and make you very tiring or painful the next day. Beat the previous exercise may be inhibitors, and it may lead you to surrender to your program. This may also cause an injury if your body is not ready for this level of severity.

It is okay to start training that is not strict at first. After that, when you start improving the fitness level, you can increase the density little by little.

How to measure severity

To assess severity, Mike DonavanicCscs says, you can use RPE rate (RPE) To determine the amount of effort you make. Based on your The maximum heart rate In exercise, the RPE scale allows you to connect a number of exercise intensity. The lower the number, the easier the exercise.

Another option to measure the severity of the exercise is the “Test of the Hadith”. If you cannot mute the word while exercising, you are likely to reach your maximum intensity. But if you can maintain a conversation easily, the exercise on the lighter side of the scale.

3. Time

This part of the FITT shortcut indicates the duration of each exercise session. Have you been destroyed on time and you can only click on it 20 minutes exercises? Or do you have time to spend an hour in the gym?

Whatever the duration of the exercise you choose, keep in mind that there is an inverse relationship between time and intensity during exercise, says Brown. “When the intensity is higher, it will (time) be less, and vice versa,” he explains.

This means that you can still make these 20 -minute routines work exactly as is the longest: the intensity should be only in full strength. If you want to continue ACSM recommendationThey suggest doing five days of moderate exercises a week to a total of 150 minutes, or three days a week of high -density exercises to at least 75 minutes.

4. Type

The type indicates the specific exercise activity: operation, weight lifting“Not all exercises are equal,” says Brown. This is why it is important to choose the exercise that drives you towards your goals.

If you want to run the marathon race, you must focus on the activities that Improving the ability to tolerate the heart and blood vessels. Maybe you want something nice to your joints, so you choose Low effect activity Like swimming.

Or you may want to lose fat. For this goal, Brown suggests a focus on training that burns calories and muscle building, such as a healthy mixture of the heart and Resistance training.

How to use the Fitt principle

Whether you are creating an exercise plan yourself or trying to do so Choose between exercise programs This is already designed, the Fiit principle can help make the overwhelming process to get a more management shape.

By dividing the process into four parts, “it allows you to get a better idea than what the exercise routine looks like, and how you can adjust it to it Achieving your goals“There may be certain activities,” says Donavanic.

When you start a program, check with yourself every two weeks to assess your progress and know what you feel. If you start noticing a plateauMaybe it’s time to change one of the variables. “

It gives you one or two variables, each to eight weeks, give you time to master a routine while maintaining progress.

“For example: frequency, time and type can remain the same, but you may want to increase the intensity of your exercises – weights may be heavier, more actors, or faster operating speeds,” explains Donavanic.

On the other hand, if you feel inflammation or fatigue permanently, Braun recommends reducing a variable to avoid injury and exhaustion. This may happen, for example, if you are doing five days a week with a maximum density for 50 minutes.

In this case, you can return to four days of exercise, and evaluate what you feel at the time. Or, you may adhere to the same number of days, but you shorten each exercise for 15 minutes.

By modifying the components of the Fitt principle, you can set a program to suit your needs and reach your goals in an effective way without being hurt.

Struggle to put an exercise routine together? Leave the programming for experts and try one of Body exercise programsWhich are all different in the length of the program, the duration of the exercise, the severity, and the type of exercise. From weightlifting, HIit to Barre and Yoga, we offer dozens of programs that can suit your unique goals and preferences.