Overcome Fitness Challenges with the F.I.T.T. Workout Formula

The  F.I.T.T. formula (frequency, intensity, type, and time) is a flexible exercise framework that can help bring structure to your fitness routine. By altering one of the four variables, you can tailor your workout to overcome challenges and meet specific fitness goals.

F.I.T.T. Defined: Frequency, or how often you exercise. Intensity, or how hard you work. Type, or what exercise you do. Time, or how long you exercise for.

For improved cardio endurance, increase the frequency and time of your workouts while reducing the intensity. If your goal is strength building, reduce the frequency of your workouts to 2 – 3 times per week on non-consecutive days and lift heavier weights with fewer repetitions. The duration of your workouts should also depend on the intensity of your workout; take more time if you’re doing a lot of repetitions at a lower weight. For improved flexibility and balance, aim for low-intensity workouts 5 – 7 days per week. For this type of conditioning, practice slow, low-impact movements like yoga, Pilates, and tai chi.

One additional element of a complete fitness plan is progression. To see continued success, gradually increase over time at least one component of your routine for each session, such as the intensity or duration.

Applying the F.I.T.T. principles can motivate you this Monday to determine the best fitness plan for your goals, fitness level, and experience. Now, you have a plan. Make Monday about the rewards of seeing a plan come to life.

Reach out and share your success story with us! How do you use the F.I.T.T. principles to achieve your fitness goals? We’d love to hear about it on Facebook, Twitter, or Instagram!