Principles of TrainingPrinciples of Training&&

F.I.T.T. PrincipleF.I.T.T. Principle

Principle of Overload

most basic law of exercise

the only way to produce fitness and health benefits is to make your body do more than it normally does.

Principle of progression

the amount and intensity of your exercise should be increased gradually.

after your body adapts to an increased exercise intensity, your activity/exercise becomes too easy. You will need to increase the intensity again. (do more work!)

Principle of Specificity

the specific type of exerciseyou do determines the specificbenefit you receive.

F = Frequency

I = Intensity

T= Time

T = Type

FrequencyFrequency refers to how refers to how often a person exercises.often a person exercises.

IntensityIntensity refers to how refers to how hard a person exercises.hard a person exercises.

TimeTime refers to how long a refers to how long a person exercises.person exercises.

TypeType refers to the kind of refers to the kind of activity you do.activity you do.

So, How do you know whichExercises you should do or how hard you should exercise to gain Health benefits?

By using the threshold of

Training and the target ceiling.

Threshold of training

the minimum amount of overload you need to build physical fitness.

activity above threshold buildshealth and wellness benefits.

? what is overload again?

Target ceiling

the upper limit of activity

ideally you should exercise above your threshold of training and below your target ceiling

correct range of physical activity = target fitness zone

Target Ceiling

Threshold of Training

ExerciseBetweenTo gain healthAnd wellnessbenefits