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FITT principle:

Frequency-is how regular or often a person does the plan of a target health-related physical activity. It depends on how determined you want to accomplish your target. The more often you train, the faster the result.


Intensity - is how hard a person exercise during a physical activity period. It can be measured in different ways, depending on the health-related component. For example, monitoring heart rate is one way to measure the intensity during aerobic endurance activities, but does not indicate intensity during flexibility activities. The harder you work, the faster your heart beats.


Time - is the duration of the physical activity. Together with the other aspects of the FITT principle, time varies depending on the target health-related fitness component. For example, in developing flexibility, stretching may take 10-30 seconds for each activity, while the minimum time for performing an aerobic exercise is 20 minutes of continuous action.


Type - refers to the physical activity chosen to improve a specific component of health-related fitness. Different events require different training programs. For example, if a person wants to increase core muscles, he or she must do exercises that target the oblique muscles, while another person wishing to improve his or her cardiovascular endurance needs to jog, run, swim or perform some other aerobic activities.