Read these “F.I.T” golden rules in fitness

Think of F.I.T principle as a list of rules that must be fulfilled in order to have progress in the exercising of any form of fitness training.

Golden rules are:

  • Frequency
  • Intensity
  • Time





In any form of fitness training, the body goes through a process of renewal and healing to complement energy reserves stored in the body which are necessary for continuous exercising.


Cardio training

  • Cardio training should be represented at least 3 times a week to a maximum of 5 times a week. However do not exaggerate, give yourself time for rest and recovery.


Resistance training

  • The frequency of resistance training depends and varies for every individual just as the workout program. For example, a program that covers all parts of the body should be performed 3-4 times a week or to have a one day rest between trainings.

On the other hand, a program that is focused on 1 or 2 muscle groups can be exercised up to 6 days a week. Many bodybuilders practice this routine.





The second rule in FIT routine is associated with the intensity, or the amount of effort you need to invest in the training program or in a separate workout. You must find a balance.  Make enough intensity, but not to overtrain yourself.


Cardio training

Heart rate is the primary measure of the intensity aerobic endurance training.

Before starting the aerobic training program, you must first set the heart rate target zone. The zone depends of your fitness level (how much you are ready) and your years.


  • Normal and maximal hart rate

Heart rate is measured in beats per minute (bpm). Touch your wrist, hand or neck to feel the pulse. Measure 15 seconds and multiply by 4, so you get beats per minute. The maximum heartbeat can be measured by the equation 220 bpm – age = Max heart rate.


  • Heart beat zone

For beginners, the area 50-70 percent of maximum, is a safe place to start.


Resistance training

For resistance training, weights are the basic measures of intensity. Weight may consist of three components:

  1. Lifted weight
  2. The number of repetitions
  3. Duration of the sets or the whole training


That means, you can increase the weight or you can increase the number of repetitions with the same weight.

Or, you can lift the same weight and do the same number of repetitions, but you need to reduce the rest time between sets.



  1. TIME


The latest component of F.I.T principle of training is time. How long should you exercise?


Cardio training

Beginners should try to make sustainable training at least 20-30 minutes, while more experienced should be doing 45-60 minutes.

Over 60 minutes, the body will be exhausted and the results will not be as expected.

Experts are suggesting that the length of the program should be minimum 6 weeks if you want to see noticeable results. If you want to reach the maximum duration, it should be 1+ years.


Resistance training

Generally it is accepted that the duration of the resistance training should not exceed 45-60 minutes, while strength and weight training should last 20-30 minutes.


Besides all of this, very important part of training is rest. Too much often and strenuous training interferes with the power of the body to recover and adapt.

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