www.move.va.gov Page 1 of 2Standard Handouts • S07 Version 5.0
S07
FITT — Frequency, Intensity, Time, and Type of ActivityWhen you put a lot of effort into increasing physical activity, you want results! Whether you are a beginner or have experience, FITT will help you build your physical activity program. By following FITT, you are striving to manage your weight and improve your health.
FrequencyHow often are you active?
Everyone:• Beactive5ormoredaysoftheweek.• Startslowlyandgraduallyincreaseyourphysicalactivity.Beginners:• Startwith2-3daysofaerobicactivity(activitythatincreases
yourheartrate).Graduallyincreasetoatleast5days/week.Experienced:• Continuewithaerobicactivity5+days/week.• Addin2days(Tuesday,Thursday)ofstrengthtraining.
INTENSITYHow hard are your heart and muscles working?
Everyone (including Beginners):• Alwayswarm-up,cool-down,andstretch.• Beactiveatamoderateintensity(likeabriskwalkorgardening).• Beactiveataratethatallowsyoutotalk.• Slowdownifyouhavetroublebreathing
orifyoucan’tcatchyourbreath.• Youshouldstretchafteraerobicorstrengthtraining.
Astretchshouldneverbepainful.Somediscomfortisnormal.Youwanttofeelaslightpullofthemuscle.
Experienced:• Buildintensityforaerobicexercisebyincreasingspeed(fast/sprint
walkfor30secondsfollowedby1minutebriskwalk)and/orincline/resistance(hillsontreadmill,greaterworkloadonbike).
• Increaseintensityforstrengthtrainingbyaddingweightoronlyresting30secondsbetweensets.
www.move.va.gov Page 2 of 2Standard Handouts • S07 Version 5.0
Aerobic activity is when the body’s large muscles move together and your heart beats faster than usual. Examples include aerobics, swimming, running, walking, kickboxing, dancing, and cycling. This type of activity burns the most calories and promotes weight loss.
Strengthening activity is when the body’s muscles work against a force or weight. Examples include elastic bands, weights, or body weight.
Flexibility lengthens a muscle while increasing range of motion. Examples include self-stretch, yoga, Pilates, and chair stretching routines.
Lifestyle activity occurs during normal, everyday activity such as vacuuming, walking the dog, mowing the lawn, participating in a walking meeting at work, or dancing.
DEFINITIONS
TIMEHow long are you active?
Everyone:• Trytostayactiveforatleast10minuteswithout
stopping.Remember,someactivityisbetterthannoactivity.Itisokaytobuildupto10minutes.
• Aimforatotalofatleast30minutesofactivitythroughouttheday.Forweightloss,increasethisto60minutesperday.
• Setagoalfortheweekbasedontotalminutesofphysicalactivity.• Increasethelengthoftimeyouareactivebefore
increasingtheintensityoftheactivity.• Therearenotimegoalsforstrengthtraining.• Youshouldstretchafteraerobicorstrengthactivity.
Formusclesthatwereused,holdeachstretchfor15-30seconds.Repeatingstretcheswillincreaseflexibility.
TYPE What are you doing?
Everyone:• Alltypesofphysicalactivityareimportant...somixitup.• Aerobic–thesemakeyourheartbeatfaster–bicycling,
dancing,swimming,mowingthelawn.• Strength–carryingwood,liftingdumbbells.• Flexibility–seatedstretches,yoga.
