improving level of physical fitness through FIT

During the start of exercises, people find it to be tough. Most times, the excuse, which people give, include not having enough time, as well as hectic schedules. Information regarding the regiments of fitness is either false or true. This is, in turn, reflected on how a person’s body is. Through using the principle of F.I.T., one can get the right information regarding exercises (Van Dusen, 2008).

Frequency means that the number of times exercises are done. Repairing and rebuilding occur when a body is subjected to practices. One should strive to ensure that a balance is found while exercising for purposes of frequency determination. It will be thus easy for healing and adaptation of the body (Hahn & Eades, 2002). In every workout, the energy and effort used are referred to as intensity. The two must be balanced well; to make sure that the exercises will provide excellent results. Burn out, injury and overtraining may occur if one’s body is overloaded during training. Time is also an essential aspect, which ensures that one trains sufficiently depending on the type and intensity of the practice. Other authors believe that in F.I.T. training, kind of training is also essential as it can be either cardiovascular of resistance training. Some people prefer doing both exercises to obtain excellent results.

The fitness regimes, which I make use of, is the one on cardiovascular training. F.I.T.T. is advocated for by the American College of Sport Science because of its many benefits. My fitness regimes necessitate that I train on a weekly basis, and this is four times. By the model, they recommend three to five times’ frequency, weekly. The intensity recommended is measured in terms of heart rate at a maximum level. The latter is at a percentage of sixty to eighty-five (Powers, Scott. & Howley, 2003). The training should be conducted for a period of about twenty to sixty minutes. The fitness routine, which I use, measures up to that of the F.I.T. model. The model has instructions for different populations, who might want to engage in exercises. Some of the populations include; Sick people, those who wish to add or lose weight, those who wish to maintain their weight, athletes, and bodybuilders. The community is then further put into groups depending on their ages (Sports fitness advisor, 2011).

Athletes that undergo training of a cardiovascular nature often have a higher frequency as compared to other populations. This is because they have more intensity and energy as compared to other people. On the other hand, training of a resistance nature is a program tailored according to an individual (Smith & Coombes & Geraghty, 2003). It mostly focuses on some parts of the body, and an example of a population which follows this is bodybuilders. This training should not be done more than four times a week. The latter depends on the body parts being worked upon. To come up with effective programs for fitness, the F.I.T. model should be used by health educators. They will use it to come up with appropriate timings, intensity, frequency and types, which will benefit their clients. This is because they are meant to ensure that populations who exercise for health reasons do not end up becoming worse off as compared to before. In conclusion, the model of F.I.T.T. should be used by people who want to engage in beneficial exercises (Donatelle, 2005).




Delavier, Frederic, (2001). Strength Training Anatomy. New York: Human Kinetics Publishers.

Donatelle, Rebecca. (2005). Health: The Basics. 6th ed. San Francisco: Pearson Education, Inc.

Hahn, Fredrick. & Eades, Mary. & Eades, Michael. (2002).The Slow Burn Fitness Revolution: The Slow Motion Exercise That Will Change Your Body in 30 Minutes a Week. New York:

Crown Archetype.

Powers, Scott. & Howley, Edward. (2003)Exercise Physiology. New York: McGraw Hill.

Schoenfeld, Brad. (2002). Sculpting Her Body Perfect. New York: Human Kinetics Publishers

Smith, T. & Coombes, J. & Geraghty, D. (2003). “Optimizing high-intensity treadmill training using the running speed at maximal O (2) uptake and the time for which this can be maintained”. Eur. J. Appl. Physiol. 89, 3: 337–43.

Sports fitness advisor. (2011). The FITT Principle of Training. Retrieved from

Van Dusen, Allison.  (2008). “Ten ways to get more from your workout”. Forbes.       Retrieved from


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