What are the FITT principles for strength in terms of frequency intensity time and type?

Physical activity is important for everyone in the family. The following is information from the American Academy of Pediatrics summarizing the FITT method and includes general fitness tips and an activity log.

FITT method

FITT (frequency, intensity, time, and type) is one way to remember the general guidelines for what should be included in a fitness plan. Remember, it’s important to keep in mind that each family member’s fitness goals will be different based on age, sex, current fitness level, and available resources. Talk with your doctor if you have any questions.

Frequency—Do some type of physical activity every day.

Intensity—Choose an activity that is at least moderate in intensity, and also try to add a few more vigorous activities over the week. Vigorous activity is activity that makes you breathe hard and sweat. (Reaching a certain heart rate is not necessary.)

Time (duration)—Plan on a total time of at least 60 minutes of activity each day. This can be done all at once or added together over several shorter 10- to 15-minute blocks of activity. Breaking it up into smaller blocks of time is a great way to start a new program or fit activity into a busy schedule.

Type—The type of activity can include a variety of team sports, individual sports, recreational activities, family activities, active hobbies, and walking or bicycling for fun and transportation. Several times every week do weight-bearing activities that promote muscle strength, flexibility, and bone health. The most important thing is to choose something fun!

Tips for parents

• Make time to be active. School-aged youth should participate every day in 60 minutes or more of moderate to vigorous physical activity that is right for their age, enjoyable, and involves a variety of activities.
• Limit sedentary activities. These are activities where you’re sitting down a lot, like watching TV, using the computer, or playing video games. Spend no more than 2 hours per day in front of a screen.
• Keep an activity log. The use of activity logs can help children and teens keep track of their exercise programs and physical activity.
• Focus on the positive. Praising participation over winning and encouraging positive behaviors are important, especially if a child is less active and interested in sports.
• Be a role model. Parents are powerful role models and can help shape a child’s perception of exercise.

Activity Log

Children and teens can be motivated to exercise more when they keep an activity log. Logs can also be used by parents and health care professionals to make recommendations for changes or to offer incentives to encourage their children to be physically active.

The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

FITT stands for Frequency or how many times per week you are doing the exercise. I, stands for intensity, which is how hard the activity is being done. T, is for time, which mean how long is each exercise session. The last T stands for Type, which means are you using dumbbells, free weights or cable machines.

The FITT acronym can remind you to slightly alter the Frequency, Intensity, Time (duration), and Type of exercise you do, as you are able, to steadily improve your physical fitness.
Strength (or resistance) training is one of three main types of exercise. (The other two are cardiovascular aerobic exercise and stretching.) It is the process of building and maintaining muscles in the body by using progressively heavier weights (or resistance). These FITT guidelines can help you stay on track for fitness in the strength training component of your overall exercise plan.
Strength training FITT guidelines:

• Frequency: Aim for two times per week, with at least one day of rest between strength training sessions. (Strength training can be done on cardiovascular aerobic exercise, or “cardio,” days.)
• Intensity: Start with lower weights, working up to the heaviest weight you can lift for the entire set; aim for muscle exhaustion, which occurs when it is not possible to do even one more repetition with good form because the muscle is too tired.
• Time: Perform each strength training exercise for 8 to 15 repetitions, which equals one set. Do 1 to 2 sets for each muscle group (biceps, triceps, chest, back, quads, hamstrings, etc.).
• Type: lifting free weights, weight machines, sit-ups, push-ups, pull-ups, leg squats, leg lunges, etc.

Don’t forget to add cardiovascular aerobic exercise and stretching to your exercise program as well. Also remember, you should discuss your exercise plan and fitness goals with your physician before you begin.

Continue Learning about Strength Training & Exercise

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

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