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take our lead lets help you make your mark our goal is your satisfaction let us show you the way related to the second principle of progression as the fit formula frequency intensity time and type and this is simply a formula thats used as a guideline for creating an exercise program thats both safe and effective for developing physical fitness take our lead lets help you make your mark each component of the fit principle is interconnected for example if you work out at a high intensity you usually work out for less time and fewer days per week in contrast if you work out at a low intensity you will work out more days per week and each session may last a bit longer take our lead lets help you make your mark you can use the fit formula to help you apply the basic of principles of exercise each letter in the word fit represents an important factor for determining how much physical activity is enough frequency refers to how often you do physical activity take our lead overload and p