Start Your Programme Right

It can be frustrating sometimes (or most of the time) that one starts with a fitness programme and does not see results. These programmes may vary such as weight loss or gain, improving fitness, muscle hypertrophy among others. Such frustration is understandable but it is easily remedied.

I would like to recommend the F.I.T.T principle. By understanding the principle, you will have a workout plan which is effective and brings you closer to your fitness programme goals. There are four elements that you need to think about to create workouts that fit your gaol and fitness levels.

F = Frequency

It is the number of times that you carry out the exercises. Determining the frequency allows you to balance the stress your body can take during training and the rest time for healing. It is advisable that you plan the frequency accordingly following your work schedule, family time (which I highly encourage) and 'me' time.

I = Intensity

This refers to the amount of effort invested for a workout. Determining the right intensity helps to prevent overtraining, burn out and injuries. There are various means to check on the intensity and it all depends on your fitness goals.

T= Time

The next element is the length of time for the training session. This will be based on the type and intensity of it. There is no fixed time for each training session but it depends on your goal. It is recommended for activities which are low to moderate intensity that the time is 150 minutes daily. This can be broken down to 30 minutes for 5 different activities.

T = Type

The type of exercise is the last part of the F.I.T.T principle. You can change and tailor to your needs and goals. This can help to avoid overuse injuries and/or weight loss plateaus. In addition, it can help to kill the boredom and helps to sustain your motivation to reach your fitness goals.

Points to note when using the F.I.T.T principle

When you feel that you are not gaining any results from your fitness plan, it is time for you to:-

- Change the frequency

- Change the intensity

- Change the time

- Change the type

I cannot stress this enough but please ensure safety, safety and safety in carrying out the plan to achieve your fitness goals. Be responsible for your health, body condition and kits that you might use for the programme. Consult your doctor or your Physical Trainer before starting. Remember to take small steps and master it before taking it to the next level.

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