THE “F.I.T.T.” PRINCIPLE

 (FREQUENCY, INTENSITY, TIME AND TYPE)  To get the most out of your exercise routine, it is important to consider the following:


FREQUENCY: How many times per week you participate in a particular activity.

Example: Cardiovascular (cardio) and flexibility training can be done daily, while strength training should (usually) alternate in muscle groups from day to day and should include a couple of days of rest during the week.

INTENSITY: How hard you work.

Example: A novice to cardio may want to start at a low intensity and gradually increase the intensity as their endurance improves.

TIME: How long you do the activity for.

Example: 30 minutes or longer is usually sufficient for daily cardio.

TYPE: The type of activity you are doing.

Example: Bike riding for cardio and free weight training for strength are just two types of activities.


The F.I.T.T. principle will vary for individuals depending on their age, abilities, and goals: to ensure that you have a safe and effective workout, consult with a personal trainer or exercise specialist.


Always consult with a physician before starting an exercise program. Stop an exercise if you feel pain.

About the Author

Fitness Tips as published weekly in the PG Xpress Fit for lifecolumn

M. Gregor, B.A.

Chief Instructor and Fitness Trainer

Shadow Martial Arts: HapKiDo,

Self Defense and Cross Training

Martial Arts instruction for all ages.

185 Dominion Street. Call: 564-4025