Pathways to Overload: FIT(M) Principles

Last night we rode a romping interval profile designed to teach students how to implement each variable in the FIT(M) acronym to build their fitness levels. If you are not familiar:

F- Frequency- to increase overload via frequency, increase the number of times an activity or exercise is completed (e.g. 15 bicep curls > 10 bicep curls; 10 jumps > 8 jumps)

I- Intensity- to increase overload via intensity, increase the difficulty of the action in question (e.g. 1 mile hard run > 1 mile jog)

T- Time- to increase overload via time, increase the length of the activity in question (e.g. 1 hour running > 45 min running)

(M)- Mode- to increase overload via mode, change the method or means through which the activity is being done. Mode is a little less conventional in its means as in most disciplines it means some sort of necessary cross-training. In the Spinning program, it simply means taking a certain activity and changing the core movement with which the activity is completed (e.g. 1 minute Standing Flat @ 80% > 1 minute Seated Flat @ 80%)

As an instructor these are likely things you manipulate all the time, although you may not necessarily be cognizant of it. Remember that too much of something is not always a good thing- the last set utilizes a change in intensity, time, and mode all through the same set- resist the urge to make every ride so haphazard. It will cause the ride to lose continuity (despite the fact that your students might think it makes it "FUNNER!")

If you have any questions, let me know. The profile is attached here.

In health,

Patrick