How fitness planning helps you achieve

We all know the importance of physical fitness for both adults and children but it’s not always easy to remember the key elements to consider when planning training programmes for individual sporting goals. Here well tell you how planning helps you achieve your fitness objectives which in turn will spur you on to succeed.

The FITT Plan for Physical Activity

FITT helps you remember the guidelines that should be included in any fitness plan.  FITT stands for:

  • Frequency
  • Intensity
  • Time
  • Type

When planning a fitness programme for yourself or others, use the following FITT principles to help you add in the detail for the programme:


Decide how often to exercise – preferably a little and often


Choose how hard to train – it’s best to choose an activity that is at least moderate in intensity such as walking


Decide how long to train each day – for example, aim for at least 30 minutes of moderate activity every day


Decide what method of training to use – for example team sports, family activities, active hobbies etc.

Extra Fitness Tips for Children

School aged children should be given the time to be active every day; this should be moderate to vigorous in nature.  During the school day, sedentary periods should be interspersed with short bursts of activity or exercise and ideally, physical education should take place every day.  Encourage children to keep an activity diary or log so they can begin to understand how much exercise they’re doing and increase this where necessary.  They should always be praised for taking part rather than just for winning and positive behaviours should be encouraged, particularly in children who are less active.