Planning An Exercise Program

When designing an aerobic or strength training exercise program, fitness professionals, such as personal trainers and gym instructors, invariably use the F.I.T.T. principle as their starting point. The good news is that with a little bit of knowledge anyone can use this principle in designing an exercise program that will help them to become progressively fitter and stronger, and help them lose or control their weight.

If you want to start an exercise program or take your current routine to the next level, you’ll find the information and tips in this article just what you need.

What is the F.I.T.T. Principle?

The F.I.T.T. principle is a basic philosophy of what is necessary to gain a training affect from an exercise program.

Specifically, the letters F.I.T.T. stand for:

• Frequency
• Intensity
• Type
• Time

Here’s what each of these four things stand for:

Frequency refers to the number of times you exercise. For those new to training or those just wanting to lose weight, frequency is usually calculated within the context of a week. For example, your plan might be to walk 3, 4 or 5 times per week.

Intensity is the level of effort you put into each exercise. For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use, the number of repetitions and sets you perform, and the amount of rest time you take in between sets.

Time is simply how long you exercise during each session. For example, 30 minutes of aerobic exercise (walking, jogging, cycling, etc) per session.

Type refers to whether you do aerobics or strength training during your exercise sessions and the specific exercises you select for each.

The F.I.T.T. principle and Weight Loss

Why are the basic F.I.T.T. principle concepts important if you are planning an exercise program to lose weight?

They’re important because they help you to:

• Start with the right exercises and intensity.
• Measure your progress.
• Plan your exercise to maximize long term weight loss.

Using the F.I.T.T. principle isn’t just important in your initial exercise planning, it is also crucial to your long term planning and weight loss and fitness success.

By increasing or varying any or all parts of the F.I.T.T. principle elements, you can:

1. Increase the number of calories you burn during each exercise session.

2. Improve your cardiovascular fitness and strength.

3. Help minimize overuse/over training injuries.

4. Build variety into your program.

F.I.T.T Principle Guidelines

Here are some basic F.I.T.T. principle guidelines for both aerobics and strength training to help you plan an exercise program.

Please keep in mind that these examples represent general guidelines only for those of us with low to moderate fitness levels. Use these guidelines to establish a program and then customize your program to fit your specific needs and goals as your experience and knowledge increases.

And remember to always consult your doctor before commencing any new exercise program and consult a fitness professional (personal fitness trainer, gym instructor, etc) if you require help.

Basic Aerobic Training Guidelines

Frequency: Exercise between 3 and 5 times per week.

Intensity: Maintain a heart rate of between 60 - 80% of your Maximum Heart Rate.

Your Maximum Heart Rate can be calculated using a Maximum Heart Rate test conducted by a fitness or health professional or estimated using the formula:

For Women (230 - Age = Maximum Heart Rate). For Men (220 - Age = Maximum Heart Rate).

The best and most practical way to monitor your heart rate is with a heart rate monitor.

Time: Those of us with low levels of fitness should maintain our heart rates in our selected target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.