How to exercise with a fitness plan using F.I.T.T. principles | Kinesiology | Dr. Kerri Berends

Introduction

This tutorial will guide you through the F.I.T.T. principles of exercise—Frequency, Intensity, Time, and Type—explained by Dr. Kerri Berends. Understanding and applying these principles can help you create a balanced and effective fitness plan tailored to your needs and goals.

Step 1: Understand Frequency

Frequency refers to how often you exercise. To determine the appropriate frequency for your fitness plan:

• Assess your goals: Are you looking to lose weight, build muscle, or improve endurance?
• General recommendations:
  • Aim for at least 3-5 days of moderate exercise per week.
  • For strength training, include sessions at least 2-3 times a week.
• Listen to your body: Allow for rest days to prevent overtraining and promote recovery.

Step 2: Determine Intensity

Intensity is about how hard you work during exercise. To manage intensity effectively:

• Use the talk test: If you can talk but not sing during your workout, you're likely in a moderate intensity zone.
• Heart rate monitoring:
  • Calculate your target heart rate by subtracting your age from 220.
  • Aim for 50-85% of your maximum heart rate based on your fitness level.
• Adjust as needed: Start at a lower intensity and gradually increase as you become more comfortable.

Step 3: Set Time

Time refers to the duration of your exercise sessions. Consider the following:

• Minimum recommendations: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
• Break it down: If 30 minutes is too much, start with shorter sessions (10-15 minutes) and gradually increase.
• Incorporate variety: Mix longer sessions with shorter, more intense workouts for variety.

Step 4: Choose Type

Type refers to the kind of exercise you do. To select the right type for your fitness plan:

• Consider your interests: Choose activities you enjoy to stay motivated (e.g., running, cycling, swimming, strength training).
• Incorporate different modalities: Include aerobic, strength, flexibility, and balance exercises for a well-rounded routine.
• Be adaptable: Change types of exercise to prevent boredom and challenge your body in new ways.

Conclusion

By applying the F.I.T.T. principles—Frequency, Intensity, Time, and Type—you can create a personalized and effective fitness plan. Start by assessing your goals, listening to your body, and selecting enjoyable activities. Remember to track your progress and adjust your plan as needed to continue evolving in your fitness journey. Happy exercising!