I have deliberately used the word ‘adapt’ here, rather than ‘recovery.’ Recovery might be what you do after an illness, or you may feel recovered after a few days’ rest following a training session. FITT is an acronym that stands for Frequency, Intensity, Time, and Type, each in relation to exercise. The next phase is the repair phase. This will tend to be higher as your body repairs and re-generates the tissues necessary for adaptation, and will return back to a lower level when adaptation has is complete.

Claim your free copy of the client back care guide today. Progression – start slowly and gradually increase the amount of exercise and keep overloading. If it is above 55, then only light training or no training should take place, and if below 50 then you may be undertrained.This last strategy will not be as accurate as using your heart rate or a digital algorithm in a training device, but may be a useful place to start. When we stress our client’s with exercise their bodies go through several phases in order to adapt. So, when we try to create change for a person we usually focus on a fitness component or two and use the FITT variables to ensure the fatigue we are creating will cause the changes we want and will eventually get them to the result they are after.Make writing personal training programs easy with these custom designed exercise templates, and keep your clients focused and progressing.Pain-free clients are happy clients. As a cyclist I have to adapt my training for the offseason. This reflects how many sessions are carried out each week, month and year. Using this chart as an example, assume that you undertake an intense session on day zero. If your schedule only allows two sessions per week, these would need to be a little more intense or longer duration. Your clients will thank you for it!

It will vary depending on whether a personal trainer is working with a beginner, a seasoned gym goer or a professional athlete or sports person, but the minimum number is likely to be three times a week. The total duration of the recovery time depends on the general health and lifestyle of the client and the volume of the overload (workout) just completed (more on workout volume shortly).Generally a client will recover more rapidly if they: As an example I may get a client to run on the flat around the park (type), three times a week (frequency), at a pace that is comfortable for them – a 6/10 say (intensity), for about 30 minutes every run (time).Each mix of FITT variables will create a certain type of fatigue, repair and therefore adaptation. You only need a stopwatch and a log book to do this. Frequency Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise.

Explain the principles of FITT (Frequency, Intensity, Time and Type) Explain the principles of a progressive training programme in developing components of fitness; Explain how to recognise when and how to regress a training programme; Explain the principles of adaptation, modification and progression for each component of FITT 7 Principles of programme design 35 The principles of programme design 35 The F.I.T.T. The degree of adaptation that occurs is dependent on the initial fatigue, the ability of the body to repair itself and the time and resources available to the body to adapt.The total amount of time, from the time of the initial overload until the peak of adaptation, can be called ‘recovery’ time. The duration of this phase depends on how well your client looks after themselves in the hours and days post workout.The adaptation phase is when their body is changing to cope with the stress it’s gone through so that if the stress was to recur they would be better equipped to handle it. The acronym FITT outlines the key components, or training guidelines, for an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.

So, when we try to create change for a person we usually focus on a fitness component or two and use the FITT variables to ensure the fatigue we are creating will cause the changes we want and will eventually get them to the result they are after. Each component of the FITT Principle is interconnected. The FITT principle is a simple set of rules for getting the most out of an exercise program. Get updates and special offers delivered directly to your inbox. Each mix of FITT variables will create a certain type of fatigue, repair and therefore adaptation. Positive adaptations (in lay terms 'results') are what every client wants and needs. In practice, this might result in a schedule that comprises an intense session on Sunday, followed by two less intense sessions on Wednesday and Friday, resulting in three sessions per week. One very simple way is to use an existing feature within a Another way is to use your resting heart rate.

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