FIIT stands for frequency, intensity, time, and type of exercise. Known as the "FITT Principle" the four elements help you create the right workouts that fit your goals regarding the fitness level.
WISE is about making the right decisions. A wise decision considers all the facts. It's an inside-out process. This website tries to help you act wisely regarding your workouts and nutrition plans.
FIIT (Frequency, Intensity, Time, Type) principle
Frequency. How often do you exercise?
Frequency is the first element of your training program. The point is to evaluate your time before establishing a working-out schedule and meet your goals without overtraining.
When your goal is to lose weight, you should start with three cardio sessions per week and gradually increase the number of working-out days to five or six per week if three times per week proves insufficient.
If your goal is to increase your muscle mass, start your program with three days per week and go up to four as you get fitter and have better stamina. But don't neglect the importance of rest days when your muscles need to recover to grow. For example, you can start working out on Monday, rest on Tuesday, and work out the next day, followed by a new rest day, and so on.
Intensity. How hard do you exercise?
Intensity refers to how difficult an exercise is for you. Always start easy at a level where you feel comfortable and gradually increase the difficulty of the exercise as you gain more endurance and strength. For example, swimming slowly, yoga, pilates, and cycling slowly are all low-intensity exercises. Examples of high-intensity cardio exercises are burpees, high knees, jumping lunges, jumping Jacks, etc., while the "giant sets" are a solid example of high-intensity workout in bodybuilding.
Time. How long do you exercise?
Time means the duration of the exercise. Adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity every week, according to Physical Activity Guidelines for Americans. But you have to consider a few things before establishing the duration of your exercise time: current fitness level, age, weight, health, or others.
Type. What kind of exercise do you think you should do?
What kind of exercise do you choose for your training routine? Cardio (swimming, running, dancing, aerobics, walking, cycling, etc.) or strength training (lifting weights, pushups, pullups, squats, situps. etc.).
