Reading I
FITT PRINCIPLE
Understanding the F.I.T.T. principle helps you create a workout plan that will be more effective
in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you need to think about to create workouts that fit your
goals and fitness level.
Whether you’re new to fitness or an avid gym goer, you can apply the FITT principle to what
you do. FITT stands for:
frequency
intensity
time
type
Each component works in tandem to help you reach your fitness goals.
What is the FITT principle?
The FITT principle is a tried-and-true method of putting together an efficient workout plan. It’s
especially useful if you’re someone who thrives on structure, as you can think of the components
as a set of rules to follow. It’s also great for monitoring your exercise progress with
cardiovascular activity and strength training.
One study Trusted Source even found that the FITT principle was useful in helping researchers
and healthcare professionals create the right exercise regimen for people who had just had a
stroke.
Let’s explore each component.
Frequency
This refers to how often you exercise. The point is to meet your goals without overtraining the
body.
When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio
sessions per week. If you’re looking to lose weight, you might increase this number to
five to six sessions.
When it comes to strength training: It’s recommended to do some sort of strength
training three to four times per week. Strength training can involve the use of weights
(even bodyweight workouts), resistance, barbells, or machines.
Also includes rest days: Also account for rest days when putting together your plan. It’s
important to give your muscles a chance to recover.
Intensity
This refers to how difficult an exercise is.
When it comes to strength training. If you’re new to an exercise program, you don’t want to
make the plan too challenging. This could lead to injury or burnout. Start at a level that feels
comfortable, and then gradually increase the difficulty as your strength and endurance builds.
With strength training, there are three primary methods you can use to measure intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
When it comes to cardio
To measure how hard you’re working during a cardiovascular exercise, you can look to your
heart rate, which is measured by beats per minute (bpm).
This starts with determining your target heart rate zone for your fitness level and age. The heart
rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR)
To find your MHR, use this calculation: 220 minus your age = MHR.
For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone
According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and
85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70
percent of your MHR.
To find your target heart rate zone, use this calculation: MHR multiplied by percentage rate in
decimals.
So, this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165
According to the American Heart Association, the target heart rate zone for a 25-year-old is
approximately 95 to 162 beats per minute.
Time
This refers to the duration of each exercise.
Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at
least 75 minutes of high-intensity exercise a week. This can look like 30 minutes of moderate
exercise or 15 minutes of intense exercise a day. Of course, you can increase or decrease this
duration based on several factors, including current fitness level, age, weight, health, and others.
A cardio workout is recommended to last a minimum of 30 minutes. This can be longer,
depending on the exercise. A long bike ride, for example, could take up to 2 hours. Resistance
workouts usually last between 45 and 60 minutes.
Don’t add time to your workouts until you’re ready to do so. Once your endurance builds, you
can gradually increase the time spent exercising.
Type
This refers to what kind of exercise you’ll be doing under the umbrella of cardio or strength
training.
Cardio is any type of exercise that improves your cardiovascular system. This includes:
running
swimming
walking
dancing
aerobics routines
cycling
Strength training is any type of exercise that tones and strengthens the muscles. It usually results
in muscular hypertrophy.
This includes:
the use of weights, like bicep curls and bench presses
bodyweight exercises, such as:
o squats
o pushups
o pullups
o sit ups
Examples of Moderate Activity Examples of Vigorous Activity
Slow walking (3.5 mph) Fast walking (4.5 mph)
Slow bike riding (<10 mph) Fast bike riding (>10 mph)
Dancing Jogging or running
Weight lifting—light workout Aerobics
Stretching Competitive sports: basketball, football,
soccer
Reading II
The Training Programme Design
Well-planned training allows individuals to reach their training goals without risking
illness or injury. The principles of programme design ensure that programmes are effective and
efficient and progress at a suitable pace. These principles are applicable to men and women and
across a broad age range.
Overload
The fundamental principle of fitness is overload. The human body is, essentially, lazy and
if it is not challenged or stressed it will not adapt or improve. Overloading the body
challenges it beyond its current capacity and creates the stimulus that it needs to adapt.
Through these adaptations, the body’s function and efficiency is enhanced.
Performing exercise at the same intensity for the same duration and on the same number
of days per week, month after month will not result in any fitness improvements. By
increasing the intensity, frequency or duration of training, overload is created, the body is
challenged and it will adapt by becoming fitter. Only one of these variables should be
increased at a time.
One thing that must be remembered is that the initial response to overload is fatigue. It is
important, therefore, that adequate recovery time is programmed following the overload
as this is when the adaptations take place.
Progression
Progression is a continuation of the overload principle and refers to the fact that, after the
initial overload, further overload needs to be applied in order to create the necessary
stimulus and the adaptations. Progression and overload are often coupled together and
called ‘Progressive Overload’. Quite simply, if no progression is applied no further
fitness improvements will be seen.
It is important to remember that progression should be gradual. If it is too slow,
improvements will be unlikely and hard to perceive. If it is too fast, injury or illness may
occur.
Specificity
This principle relates to the fact that the body will only adapt according to the exact type
of overload that is placed upon it; for example, endurance exercise will primarily develop
the long-term aerobic energy system.
In addition, training adaptations will be sport-specific which explains why swimmers
need to swim and runners need to run in order to improve performance. Sport-specific
training ensures that the appropriate muscles and energy systems are used in exactly the
right way and that adaptations will enhance performance in that sport.
Reversibility
If individuals stop training they will start to lose any adaptations that they had achieved: this is
called ‘detraining’. Basically, fitness adaptations are reversible so no-one can afford to be
complacent! After just one to two weeks of de-training, fitness will be noticeably reduced and it
can take just a few months to lose training adaptations completely if no activity at all is
performed. This explains why many sports people continue to train through the off-season.
Activity : My Own Fitness Plan
Create your own fitness plan for a week using the FITT training principle.
Day/date Frequency Intensity Time Type
