The first thing to set up in your work out plan
how often you will exercise
F - FREQUENCY
FITT
F - FREQUENCY
I - INTENSITY
T - TYPE
T - TIME
How hard do you work during exercise? How you can change the intensity depends on the type of workout you are doing.
I - INTENSITY
The type of exercise you do is the last part of the F.I.T.T. principle, and an easy one to manipulate to avoid overuse injuries or weight loss.
T - TYPE
How long do you exercise during each session? There is not one set rule for how long you should exercise, and it will typically depend on your fitness level.
T - TIME
Adaptation to physical activity occurs gradually and naturally, but time must be allowed for regeneration and building.
RECOVERY PRINCIPLE
All gains due to exercise will be lost if one does not continue exercising.
REVERSIBILITY PRINCIPLE
Each form of the activity would produce different results. Your body will make adjustments according to the type of training you perform
SPECIFICITY PRINCIPLE
Minor changes in training regimens yield more consistent gains in sport performance.
VARIATION PRINCIPLE
Fitness training programs should be adjusted for personal differences, such as abilities, skills, gender, experience, motivation, past injuries, and physical condition
INDIVIDUALIZATION PRINCIPLE
Once an individual reaches a level of fitness that meets his or her needs, it is possible to maintain the results gained through a reduction in training frequency.
MAINTENANCE PRINCIPLE
It suggests that you must maintain the right mix of exercise, diet, and healthy behaviors.
BALANCE PRINCIPLE
Suggests that workout activities can improve the performance of other skills with common elements, such as sport skills, work tasks, or other exercises
TRANSFER PRINCIPLE
