The FITT formula outlines the key principles of exercise: Frequency, Intensity, Type, and Time. Frequency refers to how often you exercise, which should be a minimum of 3 days per week. Intensity refers to how hard you work out, which should be between 60-85% of your maximum heart rate. Type refers to what kind of exercise you are doing, such as running, biking, or weight lifting. Time refers to how long you exercise, which should be 20+ minutes to see benefits and longer times can increase calorie burn and gains in strength and endurance.

1. Training PrincipleFITT Formula

2. FrequencyThe F in FITT refers to FREQUENCYThis is how often you work outHow often should you exercise?

3. How often?Minimum of 3 days per week to maintain your level of fitnessIncrease the workout days to increase strength and enduranceMake sure you give yourself a day off to avaid overtraining

4. IntensityThe I in FITT refers to INTENSITYThis is how hard you workWhat are the recommended levels?(percentage of maximum heart rate)

5. How hard?You should work at 60-85% of your maximum heart rateMax=220-your age

6. TypeThe first T refers to TYPEWhat kind of workout are you doing?Endurance versus StrengthWhat is the difference?How would my exercise regimen differ?

7. Differences?Muscular strength, muscular endurance, and Cardiovascular endurance are 3 components of health related fitnessEach requires a different TYPE of exerciseAre you running? Biking? Lifting weights? Doing Yoga?Your sets and repetitions will differ

8. TimeThe other T refers to timeHow long do you exercise?What would be the reasons for shorter or longer time?Benefits?

9. Short versus longYou should workout 20+ minutesIncreasing time will increase calorie burn and usually gains in strength and endurance

10. Your turnMake a week long work out plan with a partner.Make sure you address all 4 parts of the formula and include what component(s) you plan to focus on.