FITT+formula

__**F.I.T.T. Formula**__

**F - frequency - How often you exercise.** **I - intensity - How hard you exercise.** **T - time - How long you exercise.** **T - type - What type of exercise.**

__**Cardiovascular Endurance Training Guidelines**__ **Frequency** - At least 3 times per week **Intensity** - 60-90% of maximum heart rate **Time** - Minimum of 20-60 minutes at target heart rate **Type** - Aerobic Activities (running, biking, swimming, etc.)

__**Muscular Endurance Training Guidelines**__ **Frequency** - Every other day for each muscle group **Intensity** - Low resistance (30-50%, 1 RM) **Time** - High repetitions (12 to 20 reps, 1 to 3 sets) **Type** - Isotonic exercises, Isometric exercises, resistance band exercises, and calisthenics

__**Muscular Strength Training Guidelines**__ **Frequency** - Every other day for each muscle group **Intensity** - Heavy Weights (60-90%, 1 RM) **Time** - Low repetitions (4 to 8 reps, 1 to 3 sets) **Type** - Isotonic exercises, Isometric exercises, resistance band exercises, and calisthenics

__**Flexibility Training Guidelines**__ **Frequency** - At least 3 times per week **Intensity** - Controlled stretch until mild tension is felt **Time** - Hold the stretch for 15-30 seconds / 10 to 20 repetitions and 1 to 3 sets / Moveing through a range of motion and hold for 3 seconds. **Type** - Static / Dynamic / Active Isolation