The FITT Principle

The FITT Principle
by Jesse de la Cruz

The FITT Princilple applies to any type of resistance training, whether it be for strength, speed strength, aerobic strength. FITT is the acronym for Frequency, Intensity, Time, and Type of Exercise. It is especially suited to a beginner’s efforts because it spells out exactly what he or she should do to get started. Applying the FITT principle will ensure that your training is reasonably effective. There are four components to this principle:

Frequency of exercise
How often should you exercise each week? Answer: Twice for maintenance, three times for beginners, five times for serious fitness enthusiaists/novice bodybuilders, and up to six to ten or more times for dedicted and elite bodybuilders.

Intensity of Exercise
How hard should you exercise? Answer: If training two or three times weekly, train wth high intensity; if training five or more times weekly, periodize your program into pyramid training, drop sets, and straight sets. Apply variations to each body part to avoid undertraining and overtraining.

Time to Exercise
How long should you exercise each session? Answer: For anaerobic objectives, train for about an hour or so each workout; for aeroboc objectives, train up to one and half hour to two hours each session.

Type of Exercise
What exercises are best? Answer: Beginners training two or three times weekly should choose an array of exercises and exercise methods to reverse the processes of disuse in all major muscle groups and bodily systems. Athletes do likewise, but only during their off season. Pre- and in-season training must be highly specific to the tasks/skills of their respective sports.

About the Author

Jesse de la Cruz is a Registered Nurse with a minor in Nutrition.  He is also a National Level Bodybuilder whose passion is to help others achieve their fitness goals via weight training, cardiovascular exercise and good nutrition.

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