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What is FITT?

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Confused by yet another acronym? This one is actually a useful one! Like many areas, fitness has it's own set of acronyms - BMI, BMR, HIIT, LIIS, MHR and so on. FIIT is another one, and one worth remembering.

FITT stands for Frequency, Intensity, Time and Type and it's used when we think about our exercise regime. It's a useful way to think about what you're doing and in particular, what you can vary to create overload that leads to the body adaptations we are looking for.

In a nutshell, when planning a programme, use the FITT principles to add the detail:
  • Frequency - decide how often to train.

  • Intensity - choose how hard to train.

  • Time - decide for how long to train.

  • Type - decide which methods of training to use.
So let's see how this might work in practice. Imagine you are looking to lose a few pounds of weight and you are currently using a combination of resistance training and cardio in two sessions a week.

You could increase the frequency of your training to three times a week. Or you could raise the intensity of what you do during the workouts. So instead of working out for 10 mins at 75% of your maximum heart rate you could change it to 80% for 10 mins perhaps or maybe increase the amount of weight you're using in the resistance part of your workout. Changing the time variable is the easier one to understand - simply workout for longer (or for shorter) amounts of time. So that cardio session may be 30 minutes rather than 20 or you might add an extra set to you resistance training (although this also adjusts the intensity). Finally, if you want to change the type or exercise you're doing. So a run might become a cycle, a press ups might become a bench press or you might swap the resistance machines for free weights, take that treadmill run to the outdoors.

Don't forget too the principle of moderation - making sure that you don't over do things and your body gets enough rest in order to repair itself and adapt itself to the new demands. That's the way to make progress and achieve the change you're looking for.
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