This is the third part of our five-part series on programming for beginners! In the previous blog, we focused on how to implement into progressive overload into your program. Today, we’ll be discussing the FITT principles to help you structure the best workout plan possible so that you reach your goals!
If you missed part one or two, click the link below to go back.
WHAT ARE THE FITT PRINCIPLES?
FITT stands for Frequency, Intensity, Time, and Type. These principles are your guiding lights when it comes to building a program that’s both effective and sustainable. Let’s break them down one by one:
Frequency: How Often You Work Out
Frequency is all about determining how often you’ll be exercising during a given week. The frequency of your workouts is a vital factor that sets the stage for your fitness journey. It’s crucial to decide a set number of days so you can stay committed and build on that progress.
Your frequency is influenced by various factors:
- Your fitness goals: Different goals require different workout frequencies. General fitness may need two days a week, while marathon training could demand five to six days.
- Your experience level: If you’re new to working out, the idea of exercising nearly every day might seem overwhelming. It’s okay to start slow, even with just one day a week, and gradually build your confidence.
- Recovery: Plan for days off. While some elite athletes may train seven days a week, for most, regular rest days are essential, especially after intense workouts.
INTENSITY: HOW HARD YOU WORK
Intensity refers to how hard you push yourself during your workouts. It’s a critical factor in achieving your fitness goals. There are two primary methods to gauge intensity:
- Rate of Perceived Exertion (RPE): This scale ranges from 1 to 10, with 1 being effortless and 10 indicating extreme fatigue and exhaustion. Your workout’s intensity can vary anywhere along this scale.
- Heart Rate: Measuring your heart rate can help you determine your intensity. To calculate your maximum heart rate, use a simple formula: 220 minus your age. For instance, if you’re 20 years old, your max heart rate is approximately 200 beats per minute. Adjust your workout intensity based on a percentage of this max rate.
- Load (Strength Training Intensity): In the context of strength training, the load represents the amount of weight or resistance you use during exercises. Adjusting the load, such as the weight lifted or resistance applied, allows you to tailor the intensity of your strength workouts.
Intensity varies according to your workout type. High-intensity activities like sprints require more effort than low-intensity, longer-duration exercises like distance running.
Not all workouts should be at your maximum intensity because it will be harder to recover from. Make sure to strategically plan when your high vs. low intensity workouts will be throughout the week.
TIME: WORKOUT DURATION MATTERS
Time focuses on how long your workouts should be. Seasoned fitness enthusiasts can spend more time working out, while beginners may start with shorter sessions. Your schedule and goals also influence workout duration.
Consider these factors:
- Goals: Training for a marathon requires longer workouts due to the endurance factor.
- Schedule: Fit your workouts into your weekly routine. You may only have 30 minutes to workout some days.
- Intensity: Lower-intensity, longer workouts may take more time, while high-intensity sessions can be shorter.
TYPE: THE KIND OF EXERCISE YOU DO
Type pertains to the specific exercises in your program. This could encompass a wide range, including strength training, yoga, sports, and other physical activities. It’s important to select exercises that complement each other and avoid conflicts between different workouts.
APPLYING THE FIT PRINCIPLES TO YOUR PROGRAM
To give you a practical example, let’s say you’re preparing for a marathon:
- Type: Your primary activity is running, but you’ll also incorporate strength training for injury prevention.
- Frequency: Aim to run at least four days a week and perform strength training twice a week.
- Intensity: Mix in different levels of intensity for your runs. As you get closer to the race, adjust your strength training to avoid excessive muscle soreness.
- Time: Allocate more time for longer, slower runs, possibly over the weekend. High-intensity runs may take around an hour, while strength training can fit into 30-45 minutes.
Before you embark on creating your fitness program, take a moment to sit down and map out how you’ll apply the FITT principles. Your fitness plan should align with your unique goals and preferences.
Next week, discuss how to upgrade your plan with different phases of strength training. Until then, you can check out our youtube channel for more videos about creating your program.
Phases of Strength Training | Exercise Programming for Beginners
Programming for Beginners | Putting it all together
