FITT Principle

About the FITT
Principle and it's

concepts
FITT PRINCIPLE
Group Presentation
01.
REPORTERS
Quinones, Cheilo
Crisologo, Bea Carol
Kamal, Kent
02.
INTRODUCTION
Whether you’re new to fitness or an avid gymgoer, you can apply the
FITT principle to what you do. FITT stands for:
frequency
intensity
time
type
Each component works in
tandem to help you reach
your fitness goals.
This article will explore what
the FITT principle is, along
with how you can incorporate
it into your workouts.
03.
WHAT IS THE
FITT
PRINCIPLE?
The FITT Principle can help
you get the results you want
from a workout in a timely
manner with limited risk of
burning out or getting hurt.
It stands for Frequency,
Intensity, Time, and Type,
all in reference to exercise.
04.
LET’S EXPLORE EACH COMPONENT.
> FREQUENCY
This refers to how often you exercise. The point is to meet your goals
without overtraining the body.
WHEN IT COMES TO CARDIO,

As a general rule of thumb, aim for a minimum of three
cardio sessions per week.
WHEN IT COMES TO STRENGTH TRAINING,
It’s recommended to do some sort of strength training three

to four times per week.
ALSO INCLUDES REST DAYS:

Also account for rest days when putting together your plan.
05.
> INTENSITY
This refers to how difficult an exercise is.
WHEN IT COMES TO STRENGTH TRAINING

If you’re new to an exercise program, you don’t want
to make the plan too challenging. This could lead to
injury or burnout.
With strength training, there are three primary methods
you can use to measure intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
06.
> INTENSITY
WHEN IT COMES TO CARDIO,
To measure how hard you’re working during a

cardiovascular exercise, you can look to your
heart rate, which is measured by beats per
minute (bpm).
07.
> INTENSITY
1. FIND YOUR MAX HEART RATE (MHR)
To find your MHR, use this calculation: 220 minus your age = MHR.
For example, if you’re 25 years old, your MHR is 195 (220 – 25 =
195 MHR).
2. FIND YOUR TARGET HEART RATE ZONE

According to Harvard Health, aerobic exercise is when your
heart rate reaches between 70 and 85 percent of your MHR.
You’re also getting a workout when your heart rate reaches
50 to 70 percent of your MHR.
To find your target heart rate zone, use this calculation: MHR
multiplied by percentage rate in decimals.
So, this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165
08.
> TIME
This refers to the duration of each exercise.
EXPERTS RECOMMENDED,
At least 150 minutes of moderate-

intensity exercise or at least 75 minutes
of high-intensity exercise a week.
09.
> TIME
A CARDIO WORKOUT
Is recommended to last a minimum of 30 minutes. This

can be longer, depending on the exercise. A long bike
ride, for example, could take up to 2 hours.
Resistance workouts usually last between 45 and 60

minutes.
10.
> TYPE
This refers to what kind of exercise you’ll be doing under the umbrella
of cardio or strength training.
CARDIO IS ANY TYPE OF EXERCISE THAT IMPROVES
YOUR CARDIOVASCULAR SYSTEM. THIS INCLUDES:
running
swimming
walking
dancing
aerobics routines
cycling
11.
> TYPE
STRENGTH TRAINING
is any type of exercise that tones and strengthens the
muscles. It usually results in muscular hypertrophy.
THIS INCLUDES:
The use of weights, like bicep curls and bench presses
bodyweight exercises, such as:
squats
pushups
pullups
situps
12.
BENEFITS
There are many upsides to using the FITT principle to guide you
toward your fitness goals.
13.
IT’S GOOD FOR
BUSTING Hitting a plateau is a
THROUGH common concern for
PLATEAUS those who are trying to

reach their fitness goals.
HITTING A PLATEAU IS A COMMON

CONCERN FOR THOSE WHO ARE TRYING
TO REACH THEIR FITNESS GOALS.
Present with ease and wow

any audience with Canva
Presentations.
WHEN YOU NOTICE THAT YOUR WEIGHT
IS NO LONGER BUDGING, YOU CAN LOOK
TO YOUR FITT PLAN AND FIND WAYS TO
IMPROVE IT.
14.
IT’S GREAT FOR
ALLEVIATING BOREDOM
In addition to busting through plateaus, the FITT principle

encourages cross-training. This is when you use several
modes of training to reach your desired fitness goals.
15.
IT CAN BE USED BY ALL FITNESS
LEVELS
You don’t have to be an

avid gymgoer to use
this method.
It’s great for beginners.
16.
THANK YOU
This is the end of our report!
Source ------>
17.

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About the FITT

Principle and it's

WHEN IT COMES TO CARDIO,

It’s recommended to do some sort of strength training three

ALSO INCLUDES REST DAYS:

WHEN IT COMES TO STRENGTH TRAINING

WHEN IT COMES TO CARDIO,

To measure how hard you’re working during a

2. FIND YOUR TARGET HEART RATE ZONE

At least 150 minutes of moderate-

Is recommended to last a minimum of 30 minutes. This

Resistance workouts usually last between 45 and 60

PLATEAUS those who are trying to

HITTING A PLATEAU IS A COMMON

Present with ease and wow

In addition to busting through plateaus, the FITT principle

You don’t have to be an

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