FITT Principle and Workout

The FITT Principle is the underlying foundation of exercise, the key to exercise programs that
work. F.I.T.T. stands for: Frequency, Intensity, Time, and Type.

F
Frequency

Cardiovascular
endurance
(aerobic)
3- 5 days per
week

I
Intensity

142-186 BPM

T
Time

20-60 minutes

T
Type

Aerobic
exercises:
walking, cycling,
swimming,
jogging, and
aerobics class

Muscular strength &

Endurance

Flexibility

23 days per week

4872 hours of rest inbetween workouts

7 days per week

60%70% of maximum
strength

1-3 sets of 8-12

repetitions
30 sec to 1 minute
between sets
Warm- up and stretch
Leg Press (legs,
quadriceps)
Leg Curl (legs,
hamstring)
Bench Press (chest)
Bent-over row (back)
Abdominals machine or
crunches
Bicep Curl (upper arm,
front)
Triceps Extension
(upper arm, back)
Cool down and stretch

Stretch to the point

where you feel
tension, not pain.

15-30 minutes total

Stretch muscles 2060 seconds, 3 sets
Walking, jogging,
cycling, and slow
rope jumping,
dribble a basketball
or soccer ball.