Fitness & Nutrition Programme

Designing a Personal Fitness Programme

A personal fitness programme should address all components of fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. It must be based on the FITT principle: Frequency, Intensity, Time, and Type.

Example

Sample Weekly Programme

Monday: 30 min running (cardio). Tuesday: weight training (strength). Wednesday: 30 min swimming (low-impact cardio). Thursday: circuit training (strength + endurance). Friday: yoga (flexibility + recovery). Track progress with a fitness journal.

Note

Remember

A good fitness programme is progressive — gradually increase frequency, intensity, or duration. Combine exercise with proper nutrition: carbohydrates for energy, protein for muscle recovery, and plenty of water.

Key Vocabulary

FITT principleFrequency, Intensity, Time, and Type — guidelines for planning exercise

Progressive overloadGradually increasing exercise demands so the body continues to improve

Body compositionThe ratio of fat to lean tissue in the body

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FITT principle

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