FITT Formula: Overview and Benefits

If you could turn exercise into a pill and bottle it, you’d be a billionaire overnight. There are many positive side effects from regular exercise. The FITT formula is an easy way to make exercise easier and more accessible. It’s a great tool to organize and shape your workouts and get the most out of your time at the gym.

Exercise, Mood, and Your Immune System

The benefits of exercise go beyond getting in shape and controlling your weight. Regular exercise that includes strength training improves your memory and brain function. Exercise elevates your mood and can be a source of improved motivation, and you will have more energy when you exercise regularly. It’s also easier to fall asleep and get deeper and more restful sleep. It even improves the function of your immune system.

Happy millennial girl doing lunges on yoga mat following the FIIT formula in light room.
Exercise Elevates Your Mood And Can Be A Source Of Improved Motivation (Image Source: Shutterstock)

Finding the motivation to exercise is easier when you have a plan. The FITT formula is a simple, easy method to help you create new habits around getting regular exercise. I promise that if you get regular exercise, it will radically change your life for the better. So how can you do it, and what’s the best way for beginners to start? Keep reading to discover why the FITT formula is a great method to get in better shape.  

Find the Right Workout Routine

There are many different ways you can exercise. When you explore your options, you can find the ways that are the most fun and will get the best results for you. Over time, your needs will also change, so it’s a good idea to regularly tweak and upgrade your routines. The more you know about the different options that are available to you, the easier it will be to keep things current.  

Man doing deep squats looking at laptop.
It’s A Good Idea To Regularly Tweak And Upgrade Your Workout Routines (Image Source: Shutterstock)

One option is the FITT formula. It stands for frequency, intensity, time, and type, and it answers these four questions:

  • How often should I exercise?
  • How hard should I push myself?
  • How long should I spend on each session?
  • What kind of exercise is right for me?

When you find the answers to these questions, it’s a lot easier to get healthy, stay healthy, and avoid injury. The FITT formula is ideal for those who are just starting out because you can start slowly and build up over time. You need to build up your strength, flexibility, and endurance before you try to push the limits of your ability. It’s also useful for intermediate trainers who may want to make changes but don’t know exactly how.  

There are many types of workouts you can take advantage of as you pursue health and fitness. The best plans use a variety of different workouts that change as your needs change. I suggest downloading several workout apps to help you stay organized and on task. 

Ideally, your workout schedule will include strength training several times a week, focusing on different muscle groups on each day. Cardio and core strengthening exercises should also be done on a regular, if not daily, basis. FITT can help you balance your time and efforts.  

How Often Should You Work Out?

When you’re first starting out, it’s a good idea to focus on low-intensity workouts. If you try to do too much too fast, you increase the chance of injury. When you plan things out and follow your schedule, you’re more likely to create a healthy habit that will last a lifetime. 

How Many Times a Week Should You Workout –
Gravity Transformation – Fat Loss Experts

The secret to creating new habits that last is to start with small changes that look almost trivial. As you consistently follow the simple and easy tasks, you can gradually add more. Over time, this strategy has been proven to build strong and healthy habits. The slow and steady approach also helps you avoid burnout.  

New habits are easier to make when you free up space in your schedule. The FITT formula can help you find out how much more time you should set aside. When you plan ahead, you’re more likely to reach your goals.  

Healthy people are supposed to exercise for two and a half hours per week. Most Americans are not getting enough. About half of Americans exercise three times a week, but only one in five reaches the minimum recommendation for optimal health. The FITT formula is a great way to help you get more exercise without a lot of effort.

Once you have developed a regular habit of exercising, it’s time to turn up the intensity. HIIT workouts are a great way to scale things up. HIIT, or high intensity interval training, is an ideal model for people using cardio for fat loss. Most people want to lose a few pounds, and a fat loss workout is a great way to achieve your goals faster. But you should be careful. HIIT programs can wear you out if you’re not ready for them. That’s why I suggest you start out slow and build up your endurance for a few weeks before trying a HIIT program.

Try the FITT Formula to Optimize Your Workout

Exercise is an activity that can free up more time in your schedule than it uses. If you are part of the 80% who don’t get enough exercise, then the FITT formula is ideal for you. If you spend more time exercising, you will find yourself feeling happier and more productive throughout the week. There are usually no downsides to exercising more. You just need to find the type of exercise that is right for you.

FITT Principles | Fitness Training & Programming – Mike Tyler

The FITT formula is a simple and easy-to-use system that can radically transform your life. All you have to do is make a commitment and follow through. Your journey can start small. You don’t even have to allocate more time at first, either. Just commit to making the most of the time you spend exercising. As you get more out of your workouts, your mood and endurance will increase, and then you can think about adding more time.

Alternatively, if you’re ready, willing, and able to do more, now is the perfect time to spend a few more hours a week at the gym. And if the gym isn’t convenient or if you just prefer privacy, FITT is the perfect formula to organize at home workouts, too. No matter how casual or formal you are about exercising, the FITT formula can help you make sure you’re on the right track.

Are you getting the most out of your exercise routine? I recommend trying the FITT model on for size. Take ten minutes right now, evaluate your workout routine, and see if you can’t optimize it with a few simple changes.