Fit Formula

FITT Formula

  1. Frequency
  2. Intensity
  3. Time
  4. Type

Frequency:

  1. Number of exercise sessions per week
  2. Recommendations according to the ACSM:
    1. To improve fitness, 3-5 times per week
    2. To maintain fitness, 2 times per week

Intensity:

  1. How hard one is working
  2. Measured by
    1. Exercising heart rate
    2. Target Heart Rate (THR):  intensity of training necessary to achieve cardiovascular improvements
    3. Maximum Heart Rate (MHR)
    4. MHR =  220 - age
    5. THR zone
    6. 55-90% of MHR
    7. 50-85% of HRR
    8. Talk test

Time:

  1. Length or duration of the exercise session
  2. 20 – 60 minutes of continuous or intermittent activity is needed to achieve benefits
  3. Intensity and Time are interdependent

Type:

    • Mode of exercise
    • It must fulfill the requirements for intensity and duration
    • Examples:  running, walking, swimming, biking, step aerobics, some sports