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FITT Factors

Certain factors must be part of any physical fitness training program for it to be successful. These factors are frequency, intensity, time, and type.

Army Regulation specifies that vigorous physical fitness training be conducted 3 to 5 times per week. For optimal results, commanders must strive to conduct 5 days of physical training per week.

With some planning, a training program for the average soldier can be developed which provides fairly equal emphasis on all the components of physical fitness. The following training program serves as an example. In the first week, Monday, Wednesday, and Friday are devoted to CR fitness, and Tuesday and Thursday are devoted to muscle endurance and strength. During the second week, the training days are flip-flopped: muscle endurance and strength are trained on Monday, Wednesday, and Friday, and CR fitness is trained on Tuesday and Thursday. Stretching exercises are done in every training session to enhance flexibility. Depending on the time available for each session and the way training sessions are conducted, all components of fitness can be developed using a three-day-per-week schedule. However, a five-day-per-week program is much better than three per week. The intensity should vary with the type of exercise being done. Exercise for CR development must be strenuous enough to elevate the heart rate to between 60 and 90 percent of the heart rate reserve. When determining intensity in a strength-training program, it is easier to refer to a “repetition maximum”. For example, a 10 RM is the maximum weight that can be correctly lifted 10 times. Like intensity, the time spent exercising depends on the type of exercise being done. At least 20 to 30 continuous minutes of intense exercise must be used in order to improve cardio-respiratory endurance. For muscular endurance and strength, exercise time equates to the number of repetitions done. For the average soldier, 8 to 12 repetitions with enough resistance improve both muscular endurance and strength. Type refers to the kind of exercise performed. When choosing the type, the commander should consider the principle of specificity. For example, to improve his soldiers’ levels of CR fitness (the major fitness component in the 2-mile run), he should have them to do CR types of exercises.

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