FITT is a personal trainer for your brain. It’s an app that helps you find the best ways to improve your wellbeing, by using artificial intelligence to analyze your activities and exercise habits.

FITT is a principle that was created by Dr. Martin Seligman in the 1960s. The principle takes into account three factors: positive emotions, personal growth, and social support.

If your health and well-being have reached a stalemate, you may want to explore the FITT principles.

When it comes to the human body, the old saying “doing the same thing gets you the same results” remains true.

The human body has evolved into an incredibly efficient machine as an evolutionary refined set of processes that will always choose the route of least resistance when it comes to conserving energy and resources.

Changes in topography, temperature, and even the fuel it consumes are changed quickly in order to retain its fundamental function of life – mobility.

As a result, when faced with times of high physical effort on a frequent basis, it will focus its energies on permanently modifying its musculoskeletal, cardiovascular, and cellular systems to make them as efficient as possible in meeting these demands.

What are the mechanisms through which the body adapts?

What-is-FITT-and-how-can-it-improve-your-wellbeingPexels photo by Marta Wave.

Acute and chronic physiological reactions are the two primary ways in which the human body adjusts to exercise.

Acute responses are immediate changes in the body’s systems, such as an increase in heart rate, whereas chronic responses are long-term adaptations to exercise, such as improved muscle glycogen and blood glucose utilization, increases in neuromuscular activation and intermuscular coordination, and becoming more efficient at regulating ion and molecule accumulations that lead to muscle fatigue.

Each alteration your body undergoes is part of its quest for maximum efficiency. These adaptations will be influenced by how and how frequently you exercise, as well as how long they take.

The frequency, intensity, duration, and kind of your exercise sessions will influence these changes and how fast they occur.

Your overall fitness level when you start an exercise session or program will also affect how quickly, or how much, your body adjusts in a particular time period.

According to the law of diminishing returns, a sedentary person who starts a moderate intensity training program five days per week in the gym would show much larger gains in his fitness than a committed cyclist who rides 200 miles per week on his commute and weekend tour with his club.

Remember that any efficiency acquired through lengthy durations of exercise may be lost if you do not make exercise a lifelong habit. Detraining is the term for this loss of adaptations, which may happen quickly.

Tests have showed that two weeks after ceasing training, VO2 max may drop by approximately 8%, then by another 20% after three months. The good news is that the fitter you are, the slower your decline will be.

Accommodation as a biological rule

1633194623_187_What-is-FITT-and-how-can-it-improve-your-wellbeingPexels photo by Micah Boerma.

If the same weights and exercises are employed repeatedly in training, the body quickly adapts and development stagnates. We can observe that strength and cardiovascular adaptation occur in response to the stimulus of exercise if we follow the concepts of stimulus to adaptation to accommodation.

Once the body has adapted to these new demands, physiological processes slow down or even stop.

Accommodation may take anywhere from 1-3 months, depending on the individual’s experience. To resume development, you’ll need to change your extra exercise regimen every 8-12 weeks (known as mesocycles) and alter the intensity and sequence.

To be helpful, the exercise stimulus must vary – the key is the exercise differential, or how much you stress the body with something it isn’t accustomed to.

The concepts of FITT

  • Exercise frequency refers to how often you exercise.
  • Intensity refers to how hard you workout, which in the case of cardio might mean how quickly you run. It may be the amount of weight you use during strength training.
  • Time: the length of your workout (total session time or work/rest intervals).
  • The kind of exercise you do is referred to as “type.”

FITT’s suggestions

1633194623_402_What-is-FITT-and-how-can-it-improve-your-wellbeingPexels photo by Karolina Grabowska

Time and Frequency

These are the concepts that are most frequently modified – ‘if I want to improve, I’ll run more often and for longer.’ Although this seems to make perfect sense on the surface and will help you increase your fitness, it’s just using a more-of-the-same method in a well-trained person, thus visible gains in performance will be modest; your aerobic system is already well-developed.

Because of overuse and/or the development of musculoskeletal imbalances, this ‘more for longer’ strategy may actually increase the risk of injury in the long run.

Try it!

As you improve, consider increasing the length of your cardio workouts by 10% each week.


The second most frequently changed principle is the intensity with which you workout. Cardio is often described in terms of low, medium, and high intensity, with associated heart rates.

It’s critical to include a variety of low, medium, and high-intensity cardio activities into your workouts to activate the body’s various energy sources and prevent overtraining problems.

Moderate heart rate reserve (HRR) is 40-60%, whereas robust heart rate reserve (HRR) is 60-90%.

You may compute your HRR by subtracting your resting heart rate from your maximum heart rate (calculate your maximum heart rate using the formula 206.9 – (0.67 x age)), then multiplying the result by 0.4 for 40%, 0.9 for 90%, and so on.

Try it!

For progression, start your cardio exercise with a low-moderate HRR (40%) and gradually raise your HRR percent goal by 10% every two weeks.


This is the concept that will most likely produce the most visible results in terms of development. Strength training, in particular, is often cited as the greatest method to experience significant improvements in your performance fast and effectively.

By strengthening and harmonizing the muscles and connective tissues in your legs, adding a strength training session of dumbbell squats to your program, even once a week, may help avoid injuries while also increasing speed and power.

Muscular imbalance may contribute to injuries, so adopting a comprehensive approach to leg strengthening will guarantee that your quad and hamstring groups, abs and adductors, and hip flexor groups are all working together as they should.

Strength training improves neuromuscular synchronization, efficiency, and power production, allowing you to sprint quicker (on foot or on wheels).

Try it!

Choose your exercise and aim for a weight that you can do 12 repetitions with for three sets. Every two weeks, consider increasing your load by 10% and/or adding an additional rep to each session.

*Osteopenia and osteoporosis — As you become older, it’s essential to remember that low-impact sports like swimming and cycling have minimal effect on lower limb bone density.

Choose a workout mode that loads the skeleton along gravity lines to help preserve bone density and really benefit from a change in ‘type.’

The spice of life is variety.

1633194624_150_What-is-FITT-and-how-can-it-improve-your-wellbeingPexels photo by Andres Ayrton

If you feel that your fitness gains have plateaued and maintaining them feels like an uphill battle, speaking with a health & fitness expert or even simply creating a new routine or session outside of your usual ‘box’ of exercises can pay off fast.

All it takes is a little more effort, and you’ll soon reap the rewards of all that FITT-ness!

Play around with it, have fun, and be safe, like with anything.

Please contact [email protected] if you’d like to be included in any future features we’re planning.

FITT stands for Focused Interval Training Technique. It is a technique that allows you to get the maximum benefits out of your workout. Reference: 1 week f.i.t.t. workout plan.

Frequently Asked Questions

How does Fitt Principle improve our body?

Fitt Principle is a fitness program that helps people improve their body by improving their movement. It does this through the use of the Fitbit Charge HR and a variety of other exercises, including yoga, pilates, and even dance.

What is Fitt?

Fitt is a term used to describe the games difficulty setting. There are five levels of difficulty, each with progressively more difficult patterns and songs.

How Fitt helps you to improve your overall health and in training?

Fitt is a fitness app that helps you to improve your overall health and train for different sports. It is available on the App Store as well as Google Play.

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