Some FAQs about Physical Activity
1. Q: What is the FITT principle, when talking about exercise and physical activity?
Physical activity and exercise recommendations are generally based on the “FITT” principle, which stands for Frequency, Intensity, Time and Type. It is used to specifically describe how much exercise is to be done by a person.
“Frequency” is how often the exercise/activity is done, usually written as the number of days per week.
“Intensity” is how much effort should be done for each type of exercise. The words “light”, “moderate”, and “vigorous” are used to describe this.
Source: UK Chief Medical Officers’ Physical Activity Guidelines (2019), adapted from Netherlands Physical Activity Guidelines 2017 & Ainsworth et al 2017
If you can talk comfortably while exercising, this is “light” intensity. If you can still speak a full sentence easily, but cannot sing while exercising, this is “moderate” intensity. If your breathing during exercise is heavy and makes it difficult to speak a full sentence, this is “vigorous” intensity.
“Time” is how many minutes the exercise/activity is done for. It can be written as minutes per day, per week, or per individual exercise session.
“Type” is the kind of activity/exercise done. Each type of exercise has different benefits and outcomes.
Aerobic activity (“cardio”) is sustained, repeated, rhythmic movement of large muscle groups (such as arms or legs) which requires oxygen to meet the energy demands of the movement. It improves your cardiorespiratory fitness. Examples are brisk walking, jogging, dancing, cycling and swimming.
Resistance exercise involves specific exercises to build strength and size of muscles. This can be done through body-weight exercises (e.g. squats, lunges, push ups), or using weights or resistance machines.
Flexibility exercises increase the range of movement of joints and muscles. Stretching is the best way to improve your flexibility.
Neuromotor exercise is sometimes called “functional fitness training” and focuses on the control of movement, like balance and coordination. Yoga and tai chi are examples of this.
2. Q: What are some examples of physical activities at different intensities?
Source: UK Chief Medical Officers’ Physical Activity Guidelines (2019)
If you have a disability and are worried about starting a programme contact the Sport and Physical Activity Inclusion Officer at Trinity Sport https://www.tcd.ie/Sport/student-sport/inclusion/. She will be able to provide you with advice depending on your interests and guide you to other professionals if you need further assistance.
3. Q: Can I use exercise to lose weight?
Combining physical activity with a healthy diet is an important part of maintaining a healthy weight. It can also help in losing weight and helping to keep the weight off, once lost. However, a really important point to note is that the health benefits you gain from physical activity are generally independent of body weight. So if you are overweight and exercising, you will be still be benefiting your health even if you don’t lose weight!
The amount of physical activity needed to achieve and maintain a healthy weight is very individual, with some people needing to do more than others. You may find that you have to do more than the 150 minutes of moderate intensity activity a week to keep your weight at a healthy level. People who are trying to lose a significant amount of weight or keep their weight at a healthy level having lost weight, often have to do more than 300 minutes of moderate intensity activity a week. For people who want to lose weight, combining exercise with calorie restriction is more effective than just exercise or diet alone.