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Understanding the F.I.T. Principle for Effective Exercise Program Planning

Discover the F.I.T. Principle—Frequency, Intensity, and Time—as a foundational guide to structure your exercise program effectively. Learn how often to work out (3 times a week), the importance of starting slowly and building endurance, and how long to exercise (20-30 minutes) within your target heart rate zone. Emphasize consistency, variety, and gradual progression in your workouts. Strategies to maintain motivation include setting goals, varying activities, and exercising with a partner. Journal your progress for better results!

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Understanding the F.I.T. Principle for Effective Exercise Program Planning

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  1. THE F.I.T.PRINCIPLE SUE HARMON Teacher Page

  2. FREQUENCY • How often you exercise. To begin a workout schedule, exercise three times a week with no more than two days and no less than one day between sessions.

  3. INTENSITY • How hard you exercise. Start slowly and build endurance.

  4. TIME • How long you exercise. For aerobic exercise, start with twenty to thirty minutes in your target heart range as a goal. When weight training, do exercises slowly.

  5. When planning a fitness program, evaluate the results as you go and make adjustments.

  6. Some basic principles of exercise • Exercise with regularity. Vary your exercises. Don’t overdo. Be specific toward your goals. Progress slowly; don’t increase by more than 10% per week. Be patient!

  7. What suggestions would you give someone to help them stay with their exercise program? • Write the answer in your journal.

  8. Possible Answers • Exercise about the same time each day. • Vary your choice of activities. • Exercise with a friend. • Set short term and long term goals. • Don’t get discouraged!

  9. THE END

  10. Teacher Page • This lesson deals with the F.I.T. principle. It is designed to help the students with the meaning of F.I.T. The students will need pens and their journals. A variety of answers are acceptable to the last question and a discussion should follow.

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