The FIIT principle is a method of developing an exercise plan. It can be applied to beginners or those experienced fitness individuals.
It is great to track progress within your physical activity using the ‘FIIT’ principles, which are Frequency, Intensity, Time, and Type which can be tailored to suit your own personal goals and fit in within your lifestyle.
The FIIT principles are a tries and true method of articulating an efficient work out plan. It is helpful within monitoring progression in all areas of activity those which include cardiovascular activity and strength training.
Each step can be altered to suit you and your goals, see below for suggestions on how to incorporate changes within your activity schedule.
Frequency is how often something occurs. Within the FIIT method it is how often different types of exercise occur.
if you aim to work out 3-5 days out of a week, where it is possible you could incorporate another day within your routine; this could be a moderately light stroll, a jog or an exercise or gym class.
If you only have chance to work out a limited number of days due to work, taking a stroll on your lunch break round your work area can increase frequency whilst staying in line with your daily commitments.
When training cardiovascular endurance, it is recommended to train three times a week if your goal is to lose weight you may want to add another day within your routine. When strength training it is recommended to do three to four times per week, similar principle as with cardio to increase frequency adding another day within your routine can help this, or attending a weight based gym class can add variety within your weeks.
Intensity is how intense, or challenging an exercise is at your personal current level of fitness. During cardiovascular activity this can be measured by heart rate which the RPE scale can be applied, or heart rate calculations or smart watch devices on monitors (see how to measure intensity workout document for more information on this). For strength training it can measure using the amount of weight lifted, repetitions completed, and the number of sets done.
To avoid injury, it is recommended not to increase intensity to quickly. Intensity can be measured on a 0-10 scale, working in between the ranges of 4-6 displays moderate exercise and 7-8 range is within the vigorous exercise, (see how to measure intensity document for more information on this).
Time is the amount of time you spend working out, the recommended amount of time a week is 150 minutes which is recommended by the World Health Organisation. It is a personal choice and commitment how many minutes of activity they can do a week, time can be worked into a working day for individuals to help them reach that 150-minute goal.
For example, if working a 9-5 office job role Monday – Friday taking a 15-minute stroll on your lunch break instead of screen time can add up to 75 minutes on to that desired goal. Reaching that 150-minute goal displays health benefits like reducing the risk of cardiovascular disease and mortality by 22% to 31%.
If you are already close or meeting the 150 minutes a week incorporating further minutes within the week also has additional health benefits like enhancing muscular and cardiorespiratory fitness; improving bone and functional health and reducing hypertensions, coronary heart disease, strokes, diabetes, and a variety of cancer types.
Another example is that if you struggle with your mobility and take the bus to the shops on a good day when you are feeling up to it walking to the shops of getting of the bus a couple of stops before the shops will increase activity minutes whilst achieving everyday errands. A similar principle can be applied for sedentary time at home walking round the home or up and down the stairs between television adverts can increase minutes within the comfort of your own home.
It may be helpful to track minutes a week if you feel like this would be more motivating for you (see weekly minutes table or minutes of activity within the home document).
The type of refers to the sort of activity being completed for example, aerobic activities like jogging, walking, cycling, swimming, or dancing/Zumba routines. Or strength training activities like free weights, weighted machines and resistance banded routines.
Performing a variety of training stimulates different muscle groups at various times, whilst helping to enhance endurance performance and develop general strength and maintaining a refreshing training program which can help commitment and motivation.
Incorporating different types of activity within your routine does not need to over complicate your days even if you are newly working out of living with health issues. Performing aerobic activity can be as simple as walking round the block near your home or walking round the home if mobility is limited. You could combine your aerobic and strength training together by performing everyday tasks, walking to the shop, and walking back with your groceries in bags achieves both aspects of fitness.
If you are a high achiever within your activity and reaching towards the goal of 150 minutes a week however focusing on mainly aerobic activity, think about how you could perform more strength training to increase muscle hypertrophy and strengthen bone density. Taking part in a weighted gym class is a great way to get confident using weights whilst in a supervised environment to avoid injury. Or vice versa if you are taking part in majority strength training think about adding aerobic exercise within to your routine either by a gym class, jogging or online workouts or taking a stroll on your lunch break at work if you struggle with time.
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