FITT Principles

The FITT principles are an exercise prescription to help participants understand how long and how hard they should exercise.

FITT is acronym that stands for Frequency, Intensity, Time, and Type. FITT can be applied to exercise in general or specific components of exercise. For example, below are some general FITT guidelines for weekly exercise.

Frequency: Daily moderate exercise is ideal, but try to exercise a minimum of 3-5 days per week.

Intensity: Moderate to vigorous intensity exercise is recommended for adults.

Time: 30-60 minutes per day.

Type: To maintain a well-balanced fitness level, perform a variety of exercises included cardio, strength, and flexibility training.

Step by Step

Walking is a good physical activity and something that is easy and convenient for most people. But, how far should you walk? How many steps should you take?

If walking is your exercise of choice, it is recommend that you get a minimum of 30 minutes per day--although 60 minutes would be ideal.

If you'd like to track your total steps taken, you may wish to use a pedometer. Try wearing the pedometer for the entire day, not just when exercising. See how many steps you take throughout the day.

If you have been previously inactive, a good goal would be 5,000 steps. For others, experts recommend at least 10,000 steps per day.

Fitness Log

An exercise log can be an important tool in helping you plan and maintain your exercise program.

A fitness log is a great way to track your progress. You can easily look back and see how you have progressed over time. In addition, it can help you plan and prepare for future workouts, as well as identify patterns of what seems to work well for you and when you have the most success.

On an exercise log, you should minimally include information about the type of workout, length, and intensity. But you can also include additional information such as the following:

• Food & hydration
• The route you took
• Distance
• Shoes or clothes worn
• Approximate calories burned
• Weight
• Weather
• Attitude
• Illness or injury
• Personal bests
• Thoughts and feelings about your workout