What we’ll cover:

• What FIIT means
• How to use FIIT to structure your exercise
• Common mistakes to avoid

Starting an exercise routine can feel overwhelming, but following the FIIT principles makes it easier to maintain consistency. FIIT stands for Frequency, Intensity, Time, and Type. These four elements are the building blocks of a well-rounded workout plan that supports progress, enjoyment, and success.

Frequency: How often to exercise

This refers to the number of days you work out each week:

• Beginners: Start with 2–4 days to allow recovery and build a habit.
• Experienced: Aim for 4–6 days, varying activities to avoid overuse injuries.

Examples:

• Walking/running: 4 days a week with rest days in between
• Cycling: 2-4 days a week, depending on intensity
• Weight training: 2–4 days a week, focusing on different muscle groups (e.g., upper body one day, lower body the next)

Everyone’s starting point is different. If you’re new to exercise, begin slowly and increase gradually when you feel ready.

Intensity: How hard to work

Intensity measures your effort, such as heart rate or perceived exertion. Alternating between low and high intensity keeps workouts engaging and effective.

• Low intensity: Brisk walking or light weights with high repetitions.
• High intensity: Short sprints or heavier weights with fewer repetitions.

Time: How long to exercise

Time is the duration that you exercise for. It depends on your goals and fitness level. Start with shorter sessions and gradually increase.

Examples:

• Walking: 30 minutes at a brisk pace
• Cycling: 45 minutes of moderate cycling
• Weight training: 30–45 minutes of full-body exercises

Remember, longer doesn’t always mean better. Quality matters more than duration.

Type: Choosing the right activity

Type refers to the kind of exercise you do. Choose exercises you enjoy that match your goals. Mixing cardio, strength, and flexibility ensures variety and balance.

Examples:

• Cardio: Walking or cycling to improve endurance.
• Strength: Weightlifting or resistance bands to build muscle.
• Flexibility: Yoga or stretching for mobility.

Common mistakes to avoid

1. Overdoing it: Increase gradually to avoid burnout or injury.
2. Skipping warm-ups and cool-downs: These prepare your body and aid recovery.
3. Relying on one activity: Combine different types of exercise for balance.
4. Ignoring progress steps: Gradually increase weights or duration to keep improving.

If you’re unsure how to progress, talk to your mentor or clinician. They’ll help you stay safe and on track.

Summary

The FIIT principles help you create a balanced and sustainable workout routine. Start gradually, avoid common pitfalls, and seek support when needed. The Roczen community is here to guide you every step of the way.