FITT (frequency, intensity, time, and type) is
one way to remember the general guidelines for what should be included in a
fitness plan. Remember, it's important to keep in mind that each family
member's fitness goals will be different based on age, sex, current
fitness level, and available resources. Talk with your doctor if you have any
Frequency—Do some type of
physical activity every day.
Intensity—Choose an activity
that is at least moderate in intensity, and also try to add a few more vigorous
activities over the week. Vigorous activity is activity that makes you breathe
hard and sweat. (Reaching a certain heart rate is not necessary.)
|Examples of Moderate Activity
||Examples of Vigorous Activity
|Slow walking (3.5 mph)
||Fast walking (4.5 mph)
|Slow bike riding ([[[lt]]]10 mph)
||Fast bike riding (>10 mph)
||Jogging or running
|Weight lifting—light workout
||Competitive sports: basketball, football, soccer
Time (duration)—Plan on a
total time of at least 60 minutes of activity each day. This can be done all at
once or added together over several shorter 10- to 15-minute blocks of activity.
Breaking it up into smaller blocks of time is a great way to start a new program
or fit activity into a busy schedule.
Type—The type of activity
can include a variety of team sports, individual sports, recreational
activities, family activities, active hobbies, and walking or bicycling for fun
and transportation. Several times every week do weight- bearing activities that
promote muscle strength, flexibility, and bone health. The most important thing
is to choose something fun!