FITT Principles Chart Fitness and/or Variables Health Benefit F I T T Frequency Intensity Time Type Cardiovascular 3 to 5 times per moderate to minimum of 20 continuous motion vigorous intensity of large muscle endurance week minutes (60% to 85% of group[s]such as (aerobic) maximum heart running, cycling, rate) xc-cross skiing Muscular strength alternate days 3 high resistance 1 to 3 sets of 8 free weights times per week (sets to to 12 universal gym maximum repetitions tubing capability) body weight Muscular alternate days 3 low to moderate 3 sets of 10 to free weights endurance times per week resistance 20 repetitions universal gym tubing body weight Flexibility daily slow and 20 to 30 static controlled seconds movement Body composition 5 to 7 times per combination of dependent on aerobic week intensities intensity anaerobic resistance Anaerobic alternate days 2 90% of 2 to 3 minutes sprinting or 3 times per maximum heart per "bout" jumping week rate Active daily living/ daily low to moderate 30 to 60 gardening health intensity minutes walking bowling References: Fitness Council. Active Healthy People: Fitness Theory Manual. : Fitness Council, n.d. - - -. Resistance Training Manual. : Fitness Council, n.d.
FITT Principles Chart Fitness and/or Health Benefit Variables F Frequency I Intensity T Time T Type Cardiovascular endurance (aerobic) 3 to 5 times per week moderate to vigorous intensity (60% to 85% of maximum heart rate) minimum of 20 minutes continuous motion of large muscle group[s]such as running, cycling, xc-cross skiing Muscular strength alternate days 3 times per week high resistance (sets to maximum capability) 1 to 3 sets of 8 to 12 repetitions free weights universal gym tubing body weight Muscular endurance alternate days 3 times per week low to moderate resistance 3 sets of 10 to 20 repetitions free weights universal gym tubing body weight Flexibility daily slow and controlled movement 20 to 30 seconds static Body composition 5 to 7 times per week combination of intensities dependent on intensity aerobic anaerobic resistance Anaerobic alternate days 2 or 3 times per week 90% of maximum heart rate 2 to 3 minutes per "bout" sprinting jumping Active daily living/ health daily low to moderate intensity 30 to 60 minutes gardening walking bowling References: Fitness Council. Active Healthy People: Fitness Theory Manual. : Fitness Council, n.d. - - -. Resistance Training Manual. : Fitness Council, n.d.
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