Being FITT
The FITT acronym is a very popular one in the world of fitness and sports. I will explain the acronym, give definitions, and provide some examples below.
F - Frequency - This refers to how many times a person should complete the activities usually done on a weekly basis (eg. strength training 2-3 times/week)
I - Intensity - This refers to the intensity at which a person is exercising (eg. low, moderate, vigorous)
T - Time - This refers to how long in which the activity should be done for. (eg. 1 hour)
T - Type - This refers to the type of exercise the person will be completing (eg. strength, strength endurance, speed, aerobic, etc.)
Below are some examples of the FITT principle of a healthy individual:
Strength Training
F - 2-3 times/ week
I - moderate to vigorous
T - 30min - 2 hours
T - Strength (body weight exercises, machine weights, free weights, etc.)
Cardiovascular Endurance
F - 3-5 times/ week
I - moderate to vigorous
T- 1-2 hours
T - Aerobic exercise (sports, running, hiking)
Speed and Agility
F - 1-2 times/ week
I - vigorous
T - >1 hour
T - Sprints, shuttles
Flexibility and Mobility
F - 5-7 times/ week
I - low to moderate
T - 30 minutes
T - Stretches (after training), , Dynamic Warm-up/Cool-down, Foam Rolling, Mobility exercises
F - Frequency - This refers to how many times a person should complete the activities usually done on a weekly basis (eg. strength training 2-3 times/week)
I - Intensity - This refers to the intensity at which a person is exercising (eg. low, moderate, vigorous)
T - Time - This refers to how long in which the activity should be done for. (eg. 1 hour)
T - Type - This refers to the type of exercise the person will be completing (eg. strength, strength endurance, speed, aerobic, etc.)
Below are some examples of the FITT principle of a healthy individual:
Strength Training
F - 2-3 times/ week
I - moderate to vigorous
T - 30min - 2 hours
T - Strength (body weight exercises, machine weights, free weights, etc.)
Cardiovascular Endurance
F - 3-5 times/ week
I - moderate to vigorous
T- 1-2 hours
T - Aerobic exercise (sports, running, hiking)
Speed and Agility
F - 1-2 times/ week
I - vigorous
T - >1 hour
T - Sprints, shuttles
Flexibility and Mobility
F - 5-7 times/ week
I - low to moderate
T - 30 minutes
T - Stretches (after training), , Dynamic Warm-up/Cool-down, Foam Rolling, Mobility exercises