Regardless of your fitness level, it is possible to add the ITF principle to your workout. The acronym FITT means frequency, intensity, time and type Thus, each element works together to help achieve each person's individual goals.

The ITF principle is a method for making your training plan more efficient. It is also a great option for tracking the progress of cardiovascular exercises and strength training.

How the method works

Frequency

It refers to the frequency with which you will perform the exercises Generally, it may depend on several factors, such as the type of training you are following, the intensity of the exercises, and your fitness level.

• Cardio exercises: They are usually done more frequently, so depending on your goal, moderate exercise five days a week or intense cardio three times a week is recommended.
• Strength Training: The recommended frequency is two to three days a week, but it is important to note that there should be one or two rest days between sessions.

Read also: 3 cardio exercises you should do every day

Intensity

The intensity component has to do with how intense your exercise is.

• Cardio training: Intensity can be measured in different ways. In cardio exercises, you can track intensity by heart rate, effort, heart rate monitor, or a combination of all these measurements.

  In general, for cardio exercises the recommendation is to work at a moderate intensity. Interval training (HIIT) is done at high intensity for a shorter period.

• Strength Training In strength training, intensity is composed of the type of exercise you do, the amount of weight you lift, and the number of repetitions and sets, so start at a level that is within your limitations and gradually increase as your strength and endurance increase.

Time

The next element of the ITF training plan is how long it takes you to perform each exercise. This usually depends on your level of conditioning and the type of training you are doing.

• Cardio: The suggested recommendations are 30 to 60 minutes of cardio, but the duration of the workout depends on each exercise. That said, opt for exercises with a variety of intensities and durations for you to keep your cardio workout balanced.
• Strength training: During strength training, how long you should lift weights for also depends. For example, a full body workout can take up to an hour, while training just a few muscles takes less time.

Type

The last element of ITF, is the type of exercise done.

• Cardiovascular exercises: There are several types of cardio exercises to vary, reduce boredom, and have less risk of progressive overload. For example, running, walking, cycling, and dancing.
• Strength Training : Strength training is also a great option to offer variety. This is because they include any exercise that uses some kind of resistance (bands, dumbbells, machines, among others) to work the muscles.

Read also: HIIT: Short, intense class to burn fat