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Frequency: Exercise Guidelines Moderate Intense

The F.I.T.T. principle outlines four key components of an effective exercise routine: Frequency, Intensity, Time, and Type. For cardio, it recommends exercising 5 days a week at a moderate intensity for 30-60 minutes. For strength training, it recommends exercising 2-3 non-consecutive days per week, lifting enough weight for 8-16 reps per set. The principle also provides exercise guidelines for intensity, time, and type for both cardio and strength training workouts.

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97 views1 page

Frequency: Exercise Guidelines Moderate Intense

The F.I.T.T. principle outlines four key components of an effective exercise routine: Frequency, Intensity, Time, and Type. For cardio, it recommends exercising 5 days a week at a moderate intensity for 30-60 minutes. For strength training, it recommends exercising 2-3 non-consecutive days per week, lifting enough weight for 8-16 reps per set. The principle also provides exercise guidelines for intensity, time, and type for both cardio and strength training workouts.

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Definition:

The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine to fit
your goals and fitness level while helping you get the most out of your exercise program. F.I.T.T. stands for:

1.

Frequency: How often you exercise.

For Cardio Exercise: Exercise Guidelines suggest moderate exercise five days a week or intense cardio
three days a week to improve your health. For weight loss, you may need to do up to six or more days a week.

For Strength Training: The recommended frequency here is 2-3 non-consecutive days a week (at
least 1-2 days between sessions.

Intensity: How hard you work during exercise

For Cardio Exercise: The general rule is to work in your target heart rate zone and focus on a variety
of intensities to stimulate different energy systems.

For Strength Training: The exercises you do (at least 8-10 exercises), the amount of weight you lift
and your reps and sets determine the intensity of your strength workouts. In general, you want to lift enough weight
that you can only complete the desired number of reps (around 1-3 sets of 8-16 reps of each exercise).

Time: How long you exercise

For Cardio Exercise: The exercise guidelines suggest 30-60 minutes of cardio (or working your way up
to that). How long you exercise will not just be dependent on your fitness level, but also your intensity. The harder
you work, the shorter your workouts will be.

For Strength Training: How long you lift weights depends on the type of workout you're doing and
your schedule. For example, a total body workout could take up to an hour, whereas a split routine could take less
time.

Type: The type of activity you're doing

For Cardio Exercise: Any activity that gets your heart rate up counts as cardio - Running, walking,
cycling, dancing, sports, etc.

For Strength Training: This pretty much includes any exercise where you're using some type of
resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a
form of strength training, as well, although building strength will likely require more resistance.

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