How do you exercise? Do you follow a program set up by a personal trainer? Do you make your own? How can the same exercises allow people to lose weight, gain weight, tone muscle or gain muscle mass? How is any of this possible?? Let’s talk about F.I.T.T.V.P.
F.I.T.T.V.P. stands for Frequency, Intensity, Time, Type, Volume, and Progression. All of these variables are paramount in understanding how to properly create an exercise program. Frequency refers to how often you train. It can be used per day, per week, per month, etc. Intensity refers to how intense your workout is. A low intensity workout such as a tai-chi class is vastly different from a high intensity workout such as a metabolic conditioning class. Time refers to how long your workout lasts each session. Type refers to what kind of exercises you are performing or what kind of equipment you are using for your workouts. Volume refers to how much work you are doing per session or per cycle. To find your workout volume, use the equation (reps x sets x weight). Certain exercise goals require certain volumes to be met. Progression refers to how you can reach the next level in your exercise program, usually referring to an increase in weight or intensity or difficulty.
So how do all of these factors play into each other? Most of these factors will have an inverse relationship with the others. For example, if you increase your frequency, your intensity should decrease along with your time. This is because if you are exercising more often, it would be more beneficial to keep the intensity lower than usual and time shorter than usual. This way, you can still retain the benefits of the program as well as allow your body to recover. These factors should all be considered when creating and implementing an exercise program!
There’s an old saying that goes “The devil is in the dosage”. The same holds true for exercising. At Fierce Fitness, we have most of our clients perform a deadlift. Some of them gain strength from the exercise, some lose weight, some gain muscle tone. How can one exercise give so many different benefits? We know how to use F.I.T.T.V.P. to our advantage. If a person wants more strength on their bench press, we give them a higher weight, lower reps, as well as a long rest period to achieve this goal. If pectoral hypertrophy (bigger chest), the moderate-high intensity will still be used. However, a lower weight, higher rep scheme coupled with a short rest period (compared to strength training) is crucial. Again, learning to use these variables to your advantage will be paramount in creating your future exercise programs.