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F.I.T.T Exercise Programming Technique

The basic guidelines for creating and maintaining a proper fitness program. The F.I.T.T principle is use by fitness professionals around the world. The F.I.T.T. principle is a basic philosophy to guide people towards positive training effects from an exercise program. F.I.T.T. stands for Frequency, Intensity, Type and Time.


The frequency is based upon how much and how often you train each body part. If you want to increase the workload at each session then you would exercise less frequently because you will need more time to recuperate. If want to decrease the workload per body part at each session then you can train more frequently. A factor in how often you train is going to depend on your body's ability to recover after your workout and be ready for the next session. This will be something you have to determine on a personal level. It is better to be consistent in your workouts and make steady progress than to overtrain and be discouraged from inconsistent and poor training results. Many people follow the general guideline of working each body part 1 to 2 times per week. Two basic methods that people follow: (1)every body part/session-every other day-on a five day schedule(2)one body part/session-everyday-on a five day schedule. Workouts each day should stay within about one hour in length.

Your workload determines the intensity. The amount of work you do during a workout is your workload. Your workload can be measured by three components: (1)the amount of weight you lift during an exercise, (2)the amount of repetitions and sets you performed of that exercise. A repetition is one complete movement of an exercise and a set is the number of repetitions an exercise is performed before stopping, (3)the length of time it took you to complete the training session. Basically the workload or intensity of the training session can be determined by how much weight was lifted, the number of repetitions that was completed, the number of sets of the exercises that were performed and the amount of time it took to complete the workout. You can change your workload for just one exercise or an entire workout.

Time is the third area of the FITT guidelines. This is a measure of how much total time is spent during an exercise routine. It is also a measure of time spent between each exercise set. Most routines should stay within about one hour in total length. This is because the energy needed to perform a routine generally runs dry around one hour. Beginners should have approximately 1-2 minutes between sets, while advanced trainers can reduce the number to 30 seconds between sets.

The body has the ability to adapt very quickly to any routine that remains unchanged for too long. This make "Type" very important. To get the most out of your workout you need to change the types of exercises as often as possible. This does not mean you have to change the routine around completely. Type can be changed in many ways, here are some examples: change the speed at which you perform a movement, change the hand grip, change the angle of movement, change the order in which you do your exercises, change only one exercise, change the days around if doing one body part/day. Be creative when implementing type. By changing the types, you shock the muscle into development and past just maintenance. This is a great way to get past plateaus

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This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.