The first factor of F.I.T.T is how often you exercise, also known as frequency.
Frequency helps provide structure and balance in an exercise program because it keeps the body continuously moving, helping it to become and stay in shape. Frequency also helps to keep exercise regimens at a regular pace that it optimal for the body, like 3-5 times a week. The second factor of F.I.T.
T is how hard you exercise for, or the intensity of the exercise program. Pushing the body outside of its comfort zone, while being safe, is very important to increasing the fitness of an individual and their overall endurance. The third factor of F.I.
T.T is how long the period of exercise is, also known as time. The length of time that physical activity is performed is important and the familiarity with a consistent exercise program impacts how long the program should be. A beginner should “limit their time to about only 10 to 15 minutes per day.
Then increase their exercise time gradually” (“The FITT Formula”). An experienced individual with a set exercise program should be exercising 3-5 times a week at the least, for 20-30 minutes. The fourth factor of F.
IT.T. is the various exercises practiced, which can also be defined as the type. Exercersizes should be tailored specifically to programs that cater towards goals and interests to improve the quality of the workout.
It has been researched that “to prevent boredom and overuse injuries, one should practice cross-training by participating in a wide variety of activities. Cross-training also ensures that more areas of the body become fit” (“The FITT Formula”). The types of exercises practiced will either build or lean out different parts of the body and can be made specific to weight goals. Having interest in the exercises performed will help to maintain an interest in exercise and staying fit. Aerobic exercise is defined as exercise that “.
..requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles” ( Richard Weil, MEd, CDE). It is commonly referred to as “cardio” because because it uses the cardiovascular system to replenish oxygen in depleted blood cells and distribute that blood to muscles involved in exercise. Swimming, dancing, biking, hiking, and kickboxing are all examples of aerobic exercise that increase the heart rate but allow the individual to remain breathing while performing these activities. Conversely, anaerobic exercise is defined “.
..when you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs” (Richard Weil, MEd, CDE). Anaerobic exercises require short bursts of energy that may cause the breathing to become highly increased or irregular. Aerobic activities can become anaerobic if they are performed at a great level of intensity.
Some examples of anaerobic exercises include sprinting, high intensity interval training, powerlifting, and physically intense swimming and dancing. Sleep is crucial to the overall health of an individual. Getting a lot of sleep produces a multitude of benefits that can increase quality of life. Most doctors recommend “7-8 hours of sleep a night” in order to achieve the full effects of a good night’s rest (R. Morgan Griffin). One benefit of sleep is increased energy.
Increased energy allows for more stamina throughout the day and improves exercise regimens by giving the individual more endurance and power. Sleep also helps to prevent various illnesses, such as cardiovascular disease, diabetes, and obesity. Receiving a full night of rest also improves mental acuity and improves memory, leading to greater performance in daily life. Being able to think clearer and remember more allows for people to focus on their daily tasks and treat their bodies with proper care. Proper nutrition is vital to living a healthy and active life. By eating healthy foods, such as proteins and vegetables, energy is created for the body and it has more nutrients to survive off of for physical activity and mental acuity. Eating carbohydrates especially provides for more energy and increased endurance.
Eating correctly also helps prevent dangerous illnesses, such as high cholesterol, high blood sugar, and osteoporosis. Balanced, nutritious foods provide more physical energy, a better and sharper mental state, and better health that will increase your lifespan (“How Nutrients Affect Your Body”). A SMART goal is an acronym for the criteria needed in order to create a realistic and beneficial goal. The five components are as follows: specific, measurable, achievable, relevant, and time bound.
I would use the first component, specificity, to tailor my exercise program to my individual needs. For example, a lot of my fitness regimen includes dancing, thus I would make sure my exercises include some sort of rhythm motions so that I improve my coordination and remain engaged. I would also include some crunches or other core work, because my abdomen is a specific part of my body that I believe should be exercised. I would use the measurable component to track my progress and set a routine for myself. I would plan my program to align with any dance rehearsals or workouts I have, set definitive times for how long I exercise, and then measure my results. I could measure this by seeing if over time I have increased stamina and endurance.
I would use the achievable component to set attainable goals for myself, like gradual but increased energy in my workouts. As of now, I exercise 2-4 times a week, however I could set an attainable goal to exercise 3-6 times a week and with more intensity. I would use the relevant component to assess the goals I set for myself and determine whether they are reasonable for my body and what it can handle. I would create an exercise regimen with exercises that account for my body’s strengths and weaknesses, and the overall experience I have with physical fitness.
I would use the time-bound component in my fitness program to measure the gradual progress I make and to continuously adjust the exercises I perform in order to keep challenging my body. For example, I could begin my routine with 20 crunches per session, and gradually increase to 30 over a span of a month, all depending on whether or not my body is ready.