The FIT Principle
When you are getting towards the end of your physical therapy treatment we are frequently asked how can someone continue to build on their positive experience from BeneFIT Physical Therapy into the gym or a work out regiment afterwards. First, we assess wether transitioning to an exercise program is appropriate for them from a medical background or if there are any issues that would warrant them to see their MD beforehand. Next, we will consult with them to determine their exercise experience, fitness knowledge, and potentially perform some standardized testing to further evaluate their baselines. Once we get into the exercise program prescription and progression aspect of their program we will frequently discuss the FIT Principle with them.
At its most basic every fitness program has three variables that are used to modify, advance, or decrease a program. FIT is an acronym for those three variables: Frequency, Intensity, and Time. Frequency represents the number of times a week that you would be exercising. Intensity represents the exertion level that you are performing, while Time represents the duration that you would be exercising for. All 3 aspects are elements of a good workout program and provide a safe foundation for progression of any program.
How to Start Using the FIT Principle
Implementing the FIT principle is very easy as well. When starting a program after one would start with the first letter of the acronym and at each point of progression move to the next letter. Once you are comfortable there and ready to progress again move onto the third letter. After that it is just repetition.
For example, If I want to begin a running program with a goal of competing in my first 5k. I currently only run when things are chasing me, I predominately sit behind a desk at work, enjoy bing watching TV shows, and get out of breath climbing a flight of stairs. I could start with a realistic attainable frequency per week. In this example I know I can commit to running 2x/week (Frequency). So far I am not committed to breaking any world records so my pace will be at a tempo where I can still carry a conversation with someone (Intensity). Finally, since I haven’t been physically active for a long time I am going to start with just 10 minutes each time I run (Time). Viola! the FIT principle at work! All three elements of the principle contribute to a safe, reasonable exercise program for someone looking to go from their couch to their first 5k.
Another example but for a lifting program. You have been working out 5 days a week for the past 15 years or so. You’re not really making gains anymore but you are not losing much either. You’ve chalked it up to getting older but wish you could continue to get stronger. The only thing is you’ve been doing the same routine, at the same weights, in the same order, for the same number of sets and reps, on the same day for the past 15 years too. After some questioning we learn that you want to keep the same number of days you work out and you only have an hour in the morning before having to get ready for work. In this example we know the Frequency (5x/week) and Time (60 minutes) are set in place. The variable we get to change is the Intensity. In this example, let’s increase the weight to ensure you are doing a heavy enough weight that you are struggling to maintain good form for the last 3 reps of each set for each exercise. Something as simple as that change will change your results!
Using the FIT Principle to Progress the Program
Progressing any program becomes an extension of the same pattern. So in the above running example let’s say that after about 3 weeks of consistently running 2x/week I am feeling less tired and ready to progress, but where to begin? Should I increase my frequency? Should I pick up the pace? Or should I stretch out the time? Looking at the FIT Principle we should start with Frequency first. Now that I know I can run twice/week without issue/limitation I will progress my program to 3x/week(Frequency). While doing so I am keeping my pace (Intensity) and duration (Time) the same. I will maintain this increase in my program until I feel confident that I am ready for another progression.
Lets say 2 weeks later I am ready to make the next jump. Now I will increase my pace from say my 10 min mile to a 9:30 mile (Iintensity) but now I leave both my runs/week (Frequency) and my duration (Time) alone. At my next progression I will increase the time frame that I am running my 9:30 min mile from 10 minutes to 15 minutes (Time) and I will leave both the times per week I run (Frequency) and my pace (Intensity) the same.
Moving forward this pattern would repeat now that I have increased each Frequency, Intensity and Time once. Again, I will increase my running sessions per week from 3 to 4 (F). After that is no longer an issue I will then speed up my pace from 9:30 to 9:00 min/mile (I), and once that gets comfortable I will increase my duration from 15 minutes to 20 minutes(T). So forth and so on as my schedule allows.
Eventually, I won’t be able to increase the frequency as there are only so many days in the week and rest days are vital as well. Additionally, my schedule may only allow for a certain time frame to work out, or in this example run, and therefore my Time component may max out as well.
Generally speaking the FIT Principle is an excellent way to safely start and progress an exercise program when returning to exercising after an injury, as a great transition after physical therapy, someone is just starting out for the first time, or getting back into a work out program after a long hiatus. If you have recently been discharged from Physical Therapy and are not sure where to turn to next, give us a call and we can schedule a Consultation to get you going in the right direction based on the FIT Principle!
