The basic principles of training (FITT)

Principles of Training - FITT

Frequency

Frequency refers to how often you exercise.
Training should be regular to have a beneficial effect.
It doesn’t have to be the same activity each time, variation can help to avoid boredom.
Training too frequently without sufficient rest can lead to injuries.

Intensity

Intensity is about how hard you exercise during a workout session.
For best results, train at a level that is appropriate to your personal fitness level and goals.
Training intensity can be increased over time to improve fitness levels and reach specific training goals.

Time: Duration and Type

Time pertains to how long each individual session lasts.
Shorter sessions can be just as effective as longer ones if they’re more intense.
Overall, it’s important to make sure you’re spending enough time to challenge your body and make progress.
The type of exercise you do should match what you are aiming to achieve.
Different types of physical activity can increase different fitness components: for example, weight lifting can improve strength, and running can improve endurance.

Training: Specificity, Overload, Progression, Reversibility (SOPR)

In addition to FITT, it’s beneficial to also consider the SOPR principles.

Specificity

Specificity refers to the principle that training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
This could mean focusing on certain muscle groups or on either aerobic or anaerobic endurance depending on the needs of the sport.

Overload

Overload involves increasing the load or challenge in order to make advancements in physical performance.
However, it’s crucial to increase the overload gradually to avoid injury.

Progression

Progression is about gradually increasing the amount of exercise you do to improve your fitness.
As your body adapts to exercise, you need to increase the difficulty level to continue to make progress.

Reversibility

Reversibility means that fitness improvements are lost when demands on the body are lowered.
If an individual stops exercising, their fitness levels will eventually decline.
To avoid reversibility, regular and consistent training is crucial.
Rest is important, but too much inactivity can lead to a decrease in fitness levels.