F.I.T.
T & PRINCIPLES OF TRAINING
Wednesday, 1 March 2023 9:51 am
What is F.I.T.T.?
• Understanding the F.I.T.T principle helps you create
a workout plan that will be more effective in reaching
your fitness goals.
• F.L.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
Frequency
• The first thing to set up with your workout plan is
frequency-how often you will exercise.
Intensity
• Intensity has to do with how hard you work during
exercise.
• How you can change the intensity depends on the
type of workout you're doing.
Time
• The next element of your workout plan is how long
you exercise during each session.
• There isn't one set rule for how long you should
exercise, and it will typically depend on your fitness
level and the type of workout you're doing.
Type
• The type of exercise you do is the last part of the
F.I.T.T. principle and an easy one to manipulate to
avoid overuse injuries or weight loss plateaus.
• CrossFit, aerobic, spinning, HIIT, sports,
weightlifting
How to use F.I.T.T
• The F.I.T.T. principle outlines how to manipulate
your program to get in shape and get better results.
• It also helps you figure out how to change your
workouts to avoid boredom, overuse injuries, and
weight loss plateaus.
FITT Principle Training Program Sample
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Principles of Training
In order to get the most out of your training, avoid
injuries and be in top shape you must follow some
basic simple training principles which are overload,
specificity, reversibility, and variance
Overload
• In order to progress and improve our fitness, we
have to put our bodies under additional stress.
• Applying this training principles will cause long-
term adaptations, enabling our bodies to work
more efficiently to cope with this higher level of
performance.
Overloading can be achieved by following the
acronym FITT:
○ Frequency: Increasing the number of times
you train per week.
○ Intensity: Increasing the difficulty of the
exercise you do. For example, running at 12
km/h instead of 10 or increasing the weight
you are squatting with.
○ Time: Increasing the length of time that you
are training for each session. For example,
cycling for 45 minutes instead of 30.
Specificity
• This principle relates to the type of training that
you do. It should specific to the skill/attribute that
you want to develop.
Progression
• States that an exercise need to gradually increase
the workload that you put your body through,
• It is essential to combine training and rest whilst
at the same time increasing the stress that the
body is put through.
• The workload must be progressively increased for
improvement to occur. Increase workload when
your body adapts.
Reversibility
• Use it or lose it! Basically, if you stop training then
the improvements you have made will be
reversed.
• Fitness will be lost if the training load is reduced
(meaning overload is not achieved) or if a person
stops training, for example if they are injured.
Variance/Variety
• Try to vary your training, to keep you interested
and to give your body a different challenge.
Remember a change is as good as a rest.
• If every training session is the same, a person
 • Try to vary your training, to keep you interested
and to give your body a different challenge.
Remember a change is as good as a rest.
• If every training session is the same, a person
can lose motivation and enthusiasm for training

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