Certain factors must be part of any fitness training program for it to successful. These factors are Frequency, Intensity, Time, and Type (FITT).
Frequency. Devote three days a week to training, such as Monday, Wednesday, and Friday during one week and Tuesday, Thursday, and Saturday the next week.
Intensity. Training with intensity is going to be one of your biggest challenges. Your intensity should vary with the type of exercise being done. For muscular strength and endurance, intensity refers to the percentage of the maximum resistance that is used for a given exercise. At the end of a training session, you should feel exhausted. As you get more fit, your intensity must increase.
Time. Like intensity, the time spent exercising depends on the type of exercise being done. At least 20-30 continuous minutes of intense exercise must be used in order to improve cardio respiratory endurance. For muscular endurance and strength, exercise time equates to the number of repetitions being done. Flexibility exercises or stretches should be held for varying times depending on the objective. To improve flexibility, it is best to do stretching during cool-down.
Type. Type refers to the kind of exercise performed. Focus the part of body you wish to improve. To improve performance, you should practice the particular skill you want to improve.