F'I'T'T' Principle

1
F.I.T.T. Principle

• Exercise Guidelines
• Frequency- How often
• Intensity- How hard
• Time- How long
• Type- What kind

2
Frequency

• All or most days of the week
• At least 3-5 times per week

3
Intensity

• Depends on your fitness level
• Low (beginner)- 60-70 Max. HR
• Moderate (average)- 70-80 Max. HR
• High (athlete)- 80-95 Max. HR

4
Time

• At least 20 minutes in your target heart rate
  zone
• No more than 1 hour in your target heart rate zone

5
Type

• Aerobic activity
• More than 20 minutes of swimming, biking,
  cross-country skiing, running, jogging,
  elliptical machines, stair steppers, etc.
• Can deal with different modes for anaerobic
  activity (weight lifting, basketball, baseball,
  football, etc.)