What is FITT & how it’ll help you achieve your body goals?

FITT principle is a simple & effective technique to better align your workouts to your fitness goals.

• Frequency – How many workouts in a week
• Intensity – The level of difficulty of the workout
• Time – The length of a workout
• Type – What kind of exercise you do

Each component of the FITT Principle is interconnected. These factors are applied keeping your personal goals in mind and will differ depending on whether your body type is mainly Ectomorph, Mesomorph or Endomorph.

Contact us at Bodygenix.lk to help you design a FITT technique to suit your fitness goals.

Frequency

We set this to monitor and avoid overtraining. I normally recommend minimum 3 days Cardio/Strength Training for effective results. However, it will differ based on each individual. I insist on rest days when planning your workout schedules as its important to give your muscles a chance to recover.

Intensity

Setting the level of difficulty of the workout differs between Strength Training and Cardio.
For Strength Training, the intensity of the workout is regulated with the load you lift, the number of reps per set, the number of sets per exercise and the resting time between sets. In Cardio workouts we regulate the level of difficulty based on heart beats per minute. This is set based on achieving the final goal of Cardio Fitness or Fat Burning.
E.g.: Calculate maximum heart rate by deducting your age in years from 220. For fat burn you need to maintain 60% to 70% of your max HR. For Cardio Fitness you need to maintain your HR over 70%

Time

This refers to the duration of your workout.
Your personal trainer will consider factors such as your goal, body type and selected intensity in determine how much time you should spend working out. I recommend my clients limit their strength workouts to 90 mins per session. When it comes to cardio, the recommended work out session should be a minimum of 30 mins and can extend beyond 90 mins.

Type

This refers to what kind of exercise you’ll be doing under the umbrella of Cardio, Strength or Muscle Hypertrophy.
Cardio is any type of continuous exercise that improves your cardiovascular system including running, walking, riding a bike and swimming. Dancing also can be added as a cardio workout with an element of fun. Strength training is any type of exercise that tones and strengthens the muscles resulting in some muscle hypertrophy too. It’s recommended that strength training exercises should be done under the guidance of a qualified personal trainer.