There is a principle in fitness that is used to help people reach their health and fitness goals. This principle is called FITT. FITT works for both cardiovascular exercise and resistance training. But what does FITT stand for and how can it be effective?
Frequency is the number of times that a person should look to work out in a week’s time. Hitting the gym 3 to 4 days a week is optimum in allowing the body to rest and grow in between sessions.
Intensity is ensuring that the body is being stressed enough during workouts to facilitate growth and change. For cardiovascular exercise it is important to keep the heart rate in the correct zone for optimum fat burning. It is a simple calculation that is used; 220 minus age. This number is then multiplied by 65% and 85% which gives a minimum and maximum heart rate. This would be the heart rate zone. Through interval training the heart rate is elevated for a minute or two and then brought down for a minute. This is repeated to help put stress onto the heart and lungs which need to be exercised like the rest of the body.
Time is how long should be spent either doing cardiovascular exercise or resistance training. For cardio 20- 25 minutes is recommended and resistance training is another 30 minutes. The body is able to efficiently workout for 60-70 minutes so these times together make for an optimum experience.
Type is making sure that new exercises are introduced on the journey to improved health and fitness. The human body adapts to change placed onto it every 4 to 6 weeks and this includes exercise. When routines aren’t adjusted the body can experience what is called a plateau. Plateaus can not only have a physical impact on the body when change is no longer taking place, they can also impact motivation and confidence in continuing working out.
Using FITT is an important tool in reaching goals and going way beyond. If unsure of how to build your own routine to help manage plateaus and breaking through them, hiring a fitness professional such as a personal trainer can assist. So use FITT to fight fat!