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Effective training takes time and patience. If one adheres to the proper principles of training result will definitely be seen. The performance will be improved and physiological changes will occur as well. A proper orogram of exercise considers three principles of training: the principle of overload, the principle of progression, and principle of specificity. The Principle of Progression also stresses the requirement for correct rest and recovery. Continual stress on the body and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness. OVERLOAD PRINCIPLE This principle pertains to doing “more than normal” for improvement to happen. It means to boost our fitness, strength, or endurance. Workload is extended accordingly. Applying these training principles will cause long-term adaptations, enable the body to figure more efficiently to deal with higher level of performance. We have all heard the phrase, "Practice makes perfect.” Well, this is often the principle of specificity in action. This principle simply states that exercising a specific piece or component of the body primarily develops that part. The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. For example, a cyclist should be trained in cycling and a runner should be trained in running. Use the acceptable sort of exercise that directly improves your target muscles. Develooment of muscles will happen if regular movement and execution are completed. If activity ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as long as training is continuous. On the flip side, this also implies that the detraining PRINCIPLE OF effect will be reversed once training is resumed. Extended rest periods REVERSI Bi LITY reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre-training condition. Table 1. F.I.T.T Principles Factor Definition Frequency Number of meeting in a week Intensity Effort level of the exercise Time Period covered in an exercise session Type Kind of activity Frequency The first thing to identify in the workout plan is frequency—how often you exercise. Your frequency often depends on a spread of things including the sort of workout you're doing, how hard you're working, your fitness level, and your exercise goals. Three to five times a week is a safe frequency for each component of health-related physical fitness. American College of Sports Medicine sets exercise guidelines to provide a place to start figuring out how often to work-out: y a ' sin For cardio: Include your goal, guidelines recommend moderate exercise five or more days every week or intense cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more days a week. For strength training: The suggested frequency is two to three non-consecutive days a week, it should be one to two days between sessions. If you are doing a split routine, like upper body at some point and lower body subsequent, your workouts are going to be more frequent than total body workouts. Time Time is the length of the physical activity. Considering the other aspects of the F.1.T.T principle, time differs depending on the health-related fitness component targeted. =} 2 a aq For Cardio: Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running, walking, jogging, and cycling are some of the wide variety of activities you may choose. Having more than one cardio activity helps reduce boredom. For strength training: Strength training workouts can also offer a variety of exercises. It includes any exercise using resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as resistance tool. You may change the type of your strength workout depending on your goal. Type Type refers to the definite physical activity selected to improve a component of health- related fitness. For example, a person who wants to improve the arm strength should exercise the triceps and biceps, while an individual who wants to improve aerobic endurance needs to execute some other aerobically challenging activities such as jogging, running, swimming. y a ' sin For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like going for a run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high intensity, your workout should be shorter, around 20 minutes to half-hour. For strength training: How long you lift weights depends on the type of workout you're doing and on your schedule. For total body workout, you may take up to an hour, but a split routine may take less time because you're working for fewer muscle groups. 
