My workout

Published on 1 September 2018
by Philippe Morvan

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:

  • To reduce the risk of cardiovascular disease, you should do a minimum of 30 minutes of moderately intense physical activity every day.
  • When exercising your muscles, it is important to gently work on each muscle group every three or four days.
  • If you’re looking to improve performance, four to seven moderate-to-high-intensity workouts may be necessary to achieve desired results.
  • To avoid overexertion, plan adequate rest periods between each workout to give your body time to adapt.

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.

  • If you have no physical limitations and have some training experience, don’t hesitate to use adapted weights to get the most out of your reps during your muscle-building exercises. At the end of each set, you should not be able to do any additional reps.
  • If you’re trying to increase your cardiovascular capacity, use this table to estimate the heart rate you should be reaching during your workouts. Of course, this table is only a guideline and is intended for asymptomatic people.


Target heart rate

20 years


30 years


40 years


50 years


60 years



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.

  • Exercises such as squats, deadlifts, push-ups, and bent-over rowing are just a few exercises that achieve this.
  • Make sure to use weights that are appropriate for your experience level and physical condition.

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!

  • Rotations and sets of exercises are an excellent way to maximize efficiency.

Want to learn more? Come meet one of our personal trainers. They will be happy to help you! Have a great workout!

Philippe Morvan
Kinesiologist and training supervisor