The F.I.T.T.E: Guidelines for Exercise

Frequency Intensity Time Type and Enjoyment (F.I.T.T.E) are the five guidelines that every athlete should keep in mind when personalizing a training program.

Frequency is the number of training sessions in a given time frame. The number of training sessions can be broken down by year, month, or week (long term, short term, and immediate results) depending on the athlete’s goals. Training frequently for shorter periods of time is how an athlete would try to obtain immediate or faster results in order to reach short and long term goals.

Intensity is the level of demand that a given activity places on the body. Knowing how much intensity to use for each program plays a huge role in the program’s success. For example, cheerleader A’s short term goals are to improve her jumps and tumbling within a six-week training program; Cheerleader B’s long term goals are the same; however, she wants to accomplish them within a six-month period. The six-week workout program used by cheerleader A requires high levels of intensity, more frequently, to produce maximum results. The longer six-month workout program used by cheerleader B requires the same high level of intensity, less frequently, enabling athletes to achieve goals more gradually with a lower risk of injury.

Time refers to the length of time an athlete is engaged in a physical activity. Workouts for strength athletes such as cheerleaders should average between 30 and 90 minutes. The shorter 30-45 minute time frame is recommended for in-season training programs. The longer 60-90 minute time frame is recommended for pre and post-season training programs.

The second T in the guidelines is Type. Type is the mode of physical activity that an individual is engaged in. This can be any activity that raises your heart rate above its normal resting level (RHR). “What type of exercise is the best?” This is the number one question I am asked as fitness professional.  My answer is and always will be the same: “Do whatever you enjoy doing the most, the most often, unless you are preparing for a specific sport or sporting event.”

The final and most important principle of the guidelines is Enjoyment. If you don’t enjoy what you are doing, then it’s time to change it up. Training programs are hard; they are designed to be that way. Programs are made to overload your body with stress to promote new growth and abilities, both physically and mentally. The results are what make the stresses worth it. “Endure the obstacles on the path, embrace the journey, earn the results, and enjoy when you reach each destination along the way.” 

Kent Tarburton is Cheer360’s Co-Founder and Director of Fitness. He holds Personal Training certifications through the National Academy of Sports Medicine (NASM), the American Aerobic Association International (AAAI), the International Sports Medicine Association (ISMA), and is a certified Mental Game Coach.