Is Your Exercise Program Keeping You F.I.T.T.?

This month I want to share with you a framework to use to decide if your exercise routine is helping you to get the results you are looking for. Let’s review the FITT Principle. FITT stands for Frequency, Intensity, Time and Type. This is a common acronym, used in the exercise world.

Frequency dictates how often you should be exercising. Intensity guides how hard or challenging the activity should be. The Time component looks at how long you should be focusing on exercises each day. Type specifically considers what kinds of exercises you should be performing.
To add in another layer of complexity,
there are 5 different areas of fitness to consider and each has different recommendations. Let’s take a closer look at each.

Balance

• Frequency: 5-7 days a week.
• Intensity: In order to improve your balance, you need to challenge it. This can be scary, as most people with balance issues are fearful of falling. Often people are reluctant to push themselves hard enough

• with their balance exercises to see improvements on their own. This is why working with a specialist either in a 1-1 setting or in a group setting can help you reach your goals faster.
• Time: 30 min per day.
• Type: A well rounded program will include exercises that tackle all 4 phases of the fall cycle.

Strength

• Frequency: 2-3 days a week with rest days in between.
• Intensity: For muscle strength you want a weight you can perform the movement for 8 to 10 reps before fatiguing and be able to repeat for 2 sets. For muscle endurance you want a weight that you can perform the movement 12 to 15 reps for 3 sets.
• Time: There’s no specific time guide-line. You can get a good workout in 15-20 minutes if you are selecting whole body exercises, targeting more than one muscle group at a time. Examples of these are deadlifts and kettlebell swings. Your workout may take longer if you are choosing one joint exercises like a bicep curl or leg extension. Plan for 1-2 minutes rest breaks in between sets.
• Type: There are several options for strength training: resistance bands, dumbbells, kettlebells, medicine balls, ankle weights and body weight

Endurance

• Frequency, Intensity and Time: All three overlap for endurance. It’s recommended you participate in 150 minutes a week of moderate activity OR 75 minutes a week in vigorous activity. the harder you push yourself, the less time you need to 
• spend exercising to meet the goal.
• Type: There are several different options: walking, jogging, cycling, swimming and exercise classes.
• Posture & Flexibility
  
• Frequency: 2-3 times a week.
• Intensity: Perform a warm-up prior to stretching to allow for greater motion in the joints. You should feel a gentle stretch, not pain.
• Time: Hold stretches for 30-60 sec.
• Type: There are several options including yoga, tai chi and a static stretching program. Find a routine that address the whole body and make sure to include any area that is already stiff.

Knowing the guidelines for each area of fitness is helpful to help you evaluate your current exercise program. It can still be overwhelming, which is why working with an aging expert can make a big difference. We love working with our clients to see how FITT they will let us get them!

-Dr. Beth

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