FITT is technically a criterion for working out. It is a 4-step procedure to staying fit and healthy. These 4-steps help get the maximal exercise and benefit done.
FITT stands for: FREQUENCY/INTENSITY/TIME/TYPE Frequency means how often you exercise.
FITT stands for: FREQUENCY/INTENSITY/TIME/TYPE Intensity means how much effort you add to an exercise.
FITT stands for: FREQUENCY/INTENSITY/TIME/TYPE Time means how long you exercise.
FITT stands for: FREQUENCY/INTENSITY/TIME/TYPE Type means which exercise you are doing and what type of body part does it help.
SAID is when your body starts to make adaptations when you are being very active. SAID would occur after you started FITT. SAID helps the body heal itself when it put on pressure, For example, if you did leg workouts, your leg would be under stress and would start to heal itself.
SAID stands for: SPECIFIC/ADAPTION/IMPOSED/DEMAND Specific Adaption means the body will adapt to a specific adaption in a specific way. This means the body will adapt to specific changes.
SAID stands for SPECIFIC/ADAPTION/IMPOSED/DEMAND Imposed Demand means the body will adapt to specific changes in an area of demand. As in an area of legs, if you have done squats, legs are in the area of demand.
SUGGESTION NO 1: Start running every day for about an hour and try to achieve 8 km. Running is one of the most used skills in sports and other exercises which makes it very important to practice. Starting to run every day for about an hour links to FITT, more specifically frequency and time. After you achieve your goal, increase the goal slowly. Try 8.5 in 45 minutes.
SUGGESTION NO 2: Do about 10-20 push ups a day. Push ups help the arm strength and would help your SAID as well. Your arms would start feeling the stress and begin to adapt specifically. It would also help FITT because it would help your intensity level and the type of exercise you did.
SUGGESTION NO 3: Do 1 plank every 20 seconds and then rest 20 seconds. Repeat until done for 10 minutes a day. Planks are very helpful to the body since it helps the back, balance, arms, shoulders, and your posture. Planks reduce back pain very quick. There is a lot of pressure on your arms and shoulders and they will be sore the first day, but thanks to the SAID principle, your arms and shoulder will adapt to this exercise.The FITT principle also helps in this exercise. You do this workout for 30 days, 10 minutes each day, for frequency. This is the type of exercise that doesn't really move because really it's all about endurance. You do 10 minutes of planks each day for the time. As soon as you feel it is starting to get easy for you, start doing in on only one arm or add weights to the exercise to take it to the next level.
SUGGESTION NO 4: Do 150 jumping jacks an hour every day. Jumping jacks may seem like a simple exercise, but the benefits it brings are much bigger. Jumping jacks is a full-body workout, all your body parts are moving crazily when attempting this exercise. At this point, the SAID principle is reacting to the whole body. The FITT principle is also part of this. You will do this workout for 30 days, an hour each day, for frequency. This is the type of exercise that has the whole body moving and you do 150 jumping jacks an hour a day. Once you've got the hang of this, you can make it more intense and add weight to the exercise.
SUGGESTION NO 5: Do 50 squats an hour every day. Squats help your legs, thighs, and back. Squats will apply stress to the back, thigh, and legs which will cause the specific adaptation. Squats also help your brain focus more. Again, you will do this workout for 30 days, an hour each day, for frequency. This is the type of exercise that has the back moving up and down and you do 50 squats an hour a day. You can increase the intensity level by adding weights to the exercise.