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The FITT principles of frequency, intensity, time, and type can be applied to a variety of workouts to help you better achieve the five components of physical ...
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The FITT principles of frequency, intensity, time, and type can be applied to a variety of workouts to help you better achieve the five components of physical fitness.
In this lesson, we will be applying the FITT principles to cardio exercises, strength training, and flexibility training.
Cardio
Frequency: Minimum of 3- times per week
Cardio
Intensity: Moderate to vigorous intensity
Aim for your target heart rate zone (which we will discuss more in the next section).
Strength Training
Frequency: Work all major muscle groups 2-3 times per week.
Allow 48 hours before working the same muscle groups again. Your muscles need a day of rest (from heavy weight) in order to rebuild properly.
Intensity: Lift as much weight as you can safely and with proper technique for 8- repetitions.
Strength Training
Time: 1-3 sets of 8- repetitions
Take a short break in between each set, or alternate sets of different muscle groups.
Strength Training
Type: Resistance training
This can involve free weights, machines, ankle or hand weights, or resistance tubing.
Note: Some cardio exercises, such as long distance running, or flexibility exercises such as yoga or Pilates also work on muscle endurance because the same muscle groups are being repeatedly contracted over time.
Strength Training
Flexibility
Time: Stretch when your muscles are warm. Hold a stretch for 10-30 seconds. Do 3-5 sets of each stretch.
Flexibility
Type: Stretching, assisted stretching, yoga, Pilates, swimming
Presented
By Carone
Fitness
