What Is The FITT Principle?


Have you ever thought about how personal trainers do the programming for their clients? Want to utilize the same methods for yourself? The principles that fitness professionals use to deliver programs to their clients is based on creating a safe but effective regimen that considers the goals, lifestyle, and present fitness level of the person who will be doing the program. 

Understand the F.I.T.T. principle and this will help you to create a workout plan for your personal training clients which will be more effective in assisting you with reaching your fitness goals. The term ‘F.I.T.T.’ stands for frequency, intensity, time as well as the type of exercise. These are the four elements that you need to think about in order to create workouts that fit your goals and fitness level. So learn how the F.I.T.T. principle works!


This term refers to the number of times per week that you perform cardiovascular exercise. To improve cardiovascular fitness levels training a minimum of three days a week is recommended. When starting a fitness programme for the first time a person should perform group exercises or exercises such as brisk walking at least once every two days with two days in a row tossed in during the week. For some individuals, it may be of benefit to exercise every day and for others doing two cardiovascular sessions a day may be of benefit. Remember that an individual should not try to overdo it too soon but progress slowly as well as efficiently.


The intensity level is a vital part of any exercise program. Exercising at the right levels can make a big difference in the efficacy of a program. Intensity can be defined as the pace or workload of an activity. Many people, such as walkers, do not exercise at the correct intensity level for cardiovascular and fat-burning enhancement. On the other hand, a number of individuals can actually exercise at too high an intensity level. Exercising as a high-intensity level will increase an individual’s heart rate.

The guidelines for intensity levels are between 60 and 90%  of maximal heart rate. This range is roughly 50 to 85% of maximal oxygen consumption (in other words functional capacity or VO2 max) and between 50 and 85% of a person’s heart rate maximum reserve. 

A person who is beginning an exercise program should start at 50 – 60% of their maximum oxygen consumption although some beginners need to start at levels of between 40 and 50%. For fitter people exercising at between 75 and 85% is probably more appropriate. Overall, for adults who are healthier, it is good to be at 60 – 70%. The key to all of this is understanding where you are in terms of your cardiovascular fitness level. Start slowly and progress as your cardiovascular fitness levels increase. Starting a program too quickly is not good however not doing enough is not good either. A happy balance, which improves to higher levels over time, is recommended.


This term refers to the length of an exercise session or how long it takes to finish an exercise. For many people, the duration of an exercise is dependent on the intensity of an exercise. In general, cardiovascular exercise must last a minimum of 20  minutes with the best results coming after a longer period of time.

A person can get good cardiovascular r fitness and body fat burning utilization at 20 – 30 minutes of cardiovascular exercise. People who are just beginning a program should start slowly and increase this by about two minutes per week until they are at a level above 20 minutes. The key is to spend part of your day doing some cardiovascular activity.


This term refers to the kind of exercise you should choose to achieve the appropriate training response. If you’re creating a workout plan yourself or attempting to choose between workout programs that are already designed, the FIIT Principle can help make the vast process of getting in shape easier to manage. By breaking the whole process down into four parts this permits you to get a better sense of what your workout routine should look like, the best way you can tweak it to meet your goals, or where certain physical activities may be lacking.

If you are lost on how to incorporate the FIIT method of training in to your routine, it is always recommended to consult your local personal trainer to assist you.


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