Online Fitness

With my clients I strategically vary their mode of exercise, intensity and duration of training so they get better, stronger and faster. This is where the F.I.T.T.

principle comes in.

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F.I.T.T. stands for Frequency, Intensity, Time and Type. These are the four areas where increases in workload or demand can be made to progressively overload the body, so it adapts in the desired way.

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Frequency means how often an exercise is performed. After any kind of exercise, your body begins a process of repairing and rebuilding stressed tissues. It is important to find the right balance of work and recovery that provides just enough stress for the body to adapt as well as to recover for the next session.

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Intensity is the amount of effort or work completed in a specific exercise. For example, walking at a conversational pace is low intensity, whereas sprinting for 400 metres is high intensity. In strength training, factors that influence intensity are the weight itself (load), the number of sets and repetitions and the tempo of the repetitions. Once again, just enough intensity to overload without overtraining, injury or burnout is what is important.

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Time is simply the duration of the exercise session. It’s a function of intensity and type.

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Type means the type of exercise performed – strength training, cardio, or a combination of both. The type of exercise is tied to the Specificity Principle.