Preparing Your Exercise Strategy

Preparing and Planning your Exercise Strategy

There are many fitness trainers and experts working to help their clients achieve their fitness goals.  Whatever their individual differences, many of these experts turn to the same fundamental conceptual tool, which is known as the F.I.T.T. strategy.  However, this special strategy need not be secret, esoteric knowledge known only to trainers.  "Normal" fitness-conscious people can learn it, too, and, with some more additional research, use it for themselves.


Basically, the four letters of this acronym stand for the different factors with regards to implementing and maximizing a particular fitness regimen.  They stand for: frequency, intensity, type, and time.  Frequency means how often you exercise, and is usually given in number of times per week.  Intensity can be thought of as the amount of energy you put into your exercise, or how hard you will tackle the particular movement.  It is measured by a variety of different units, such as the heaviness of the weights you use, or as a percentage of your highest heart rate.  Time, of course, refers to the length of the whole session, while type indicates exactly what exercises you do.  Resistance or Aerobic?  Treadmill or bike?

How can these ideas help you to lose weight?

Sticking to an exercise plan is more than just actually doing the sweaty work.  You have to know how to measure your progress and draw up your plans.  F.I.T.T. helps you do exactly that.  Using the four concepts, you can draw up an easily-understandable plan, and also check to see if you are doing it right from session to session.  This can help you stay on track.

However, F.I.T.T. has wider applications than just keeping track of your exercise routine.  After all, fitness is also about other things, such as diet.  You have to make sure that you do not do too many of the same exercises, and that you improve your heart and blood vessels, not just build your muscles.  You can also use F.I.T.T. to burn more calories.

More Specific Tips

Here are some ways to actually implement F.I.T.T.  Of course, please do ask your doctor for advise when you are finalizing your program.  Also, keep in mind that these tips were written for people who are just starting their fitness program.  If your fitness level is more advanced, these tips may need more than a little adjustment.

Let us discuss the F.I.T.T. concept for aerobics.  Try exercising about three to five times a week.  In terms of intensity, keep to about 60-80% of your highest heart rate.  Lower than that, and you are not getting a great workout.  Higher than that, and you are taking a big risk.  How do you know what your maximum heart rate is?  If you are a man, subtract your age from 220.  If you are a woman, subtract your age from 230.  If your fitness level is quite high, keep your heart rate this way for 20 minutes to an hour.  If your fitness level is lower, about fifteen minutes should do the trick.  As to type, you have several to choose from.  Of course, there are the expected types, like walking or jogging.  If you want other options, try biking, hiking, swimming, or rowing.

Now we can try to apply the same concepts to strength or resistance training.  You do not have to do resistance training as often as you do aerobics.  Once or twice a week should do, per body part, or maybe thrice if the intensity is low.  As to intensity, your weight should be one that you can lift ten to fifteen times.  As you get stronger, use heavier weights.  If you are a beginner, your sessions can be about half an hour to three-quarters of an hour long.  Try not to rest too much, either.  No more than three minutes per rest period is best, and try to cut this down as you progress.  As far as exercise type is concerned, you can choose from either compound exercises (many muscles are targeted) or isolation exercises (a specific muscle or muscle group is targeted).  As a beginner, start with the compound workouts, and then do isolation to build on your foundation.

Final Note

F.I.T.T. is an extremely important and beneficial exercise tool that you should incorporate into your regimen, whether you are a beginner or a more experienced fitness exercise practitioner.  It can make your exercise more effective, so you can reach your fitness goals more quickly.  Furthermore, it can also minimize your risk of injury or strain.  In sum, it is a great tool to help you plan your long-term exercise program.

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6 Comment(s)

By: Nick 10 years ago
Yes , it is really great to know , about the FIIT prog , I am grateful because we take things to lightly and end up worse than before.
By: Noel 10 years ago
dammmm bore n unuseful
By: pam 10 years ago
u could put this in note form boring
By: betty u wish u knew 10 years ago
gud one in terms of knowledge
By: raishu 12 years ago
really good advice
By: ekta 12 years ago

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