The FITT Plan For Exercise
Learn more about this exercise plan.
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What is FITT?
FITT is a way to remember what should be in an exercise plan. It stands for frequency, intensity, time and type.
Frequency: How often should I exercise?
- Do some type of activity, sport or exercise every day.
Intensity: How hard should I exercise?
- Start with a medium effort activity. Add harder effort activities over time.
Time: How long should I exercise?
- For a total of 60 minutes per day. This can be done at one time. Or broken up into smaller time periods.
Type: What type of exercise or activity should I do?
- Choose any active hobby, sport, game, or physical activity.
- Choose an activity that focuses on muscle strength, flexibility, and strong bones.
What Do I Need To Do?
Be active for a total of 60 minutes every day. Here are some options for activities:
- Aerobic: Running, biking, dancing, walking
- Flexibility: Stretching, balance, yoga
- Strength building: Lifting weights, sit-ups, push ups
Sample Exercise Plan
Aerobic:
- Frequency: 3 times per week
- Intensity: Medium to Hard effort
- Time: 30 minutes
- Type of Exercise: Running
Flexibility:
- Frequency: Daily
- Intensity: Light to Medium effort
- Time: 30 to 60 minutes
- Type of Exercise: Yoga
Strength building:
- Frequency: 2 times per week
- Intensity: Medium to Hard effort
- Time: 30 minutes
- Type of Exercise: Lifting weights
Why Is Exercise Important?
It is important because it helps:
- Manage blood sugars.
- Increase strength.
- Lower stress.
- Improve energy levels and sleep.
- Prevent long term health problems of diabetes.