What does F.I.T.T. stand for?
F.I.T.T. refers to four important training principles: frequency, intensity, type, and time. These principles will serve as guidelines to help you optimize your training routine to reach your goals.
FREQUENCY – How many times a week do I need to train to see results?
That depends largely on your goals, the intensity of your workouts, and your physical condition. Without this information, it is difficult to answer this question. Nonetheless, here are a few general tips:
INTENSITY – How do I know if I’m training at the right intensity?
Again, this depends on the results you wish to achieve. However, don’t be afraid to leave your comfort zone and start adapting your body.
Age |
Target heart rate |
20 years |
180–200 |
30 years |
170–190 |
40 years |
165–180 |
50 years |
155–170 |
60 years |
145–160 |
TYPE – Which types of exercise should I choose?
If you wish to improve your normal muscular capacity, choose specific exercises adapted to your goals. It is generally recommended to focus on compound exercises that involve large amounts of muscle mass.
If your goal is to improve your cardiovascular capacity, opt for long-duration exercises that involve several muscle groups; these exercises include running, swimming, dancing, or even elliptical training.
TIME – How long should I train for?
As a rule of thumb, workouts should last between 20 and 60 minutes. Beyond 60 minutes, the benefits of the workout gradually diminish. Short, intense workouts are preferable. Sustained, high intensity will not only better improve your fitness, but also save you time!
Want to learn more? Come meet one of our personal trainers. They will be happy to help you! Have a great workout!