The FITT Principle
Frequency, Intensity, Time, Type
Exercise 3 to 5 times per week or daily as prescribed by your physician.
Recommended—an intensity level of 4 to 7 on the heart rate chart.
1. OK to go!
“I feel great, and I’m breathing normally.”
2. Very, very light intensity
“I feel terrific. I don’t even feel like I’m exerting myself.”
3. Very light intensity
“This is fun. I feel like I could go forever.”
4. Light intensity
“I can tell I’m exercising. I feel good.”
5. Moderate intensity
“I’m sweating a little. I’m working.”
6. Moderate to intense
“I’m exercising harder than I thought I would. I’m getting a workout.”
“The workout is hard but I can take it.”
8. Very intense
“This is difficult. I’m breathing hard. I’m not sure how long I can go.”
9. Very, very intense
“I’m very uncomfortable. I can’t talk in a normal tone of voice. I should slow down.”
10. Maximum intensity
“I’m exhausted and I feel awful. I must slow down. My muscles are aching.”
30 to 60 minutes per workout or two to four 15-minute workout sessions daily.
Participate in health and skill conditioning activities.
“Heart Healthy” cardiovascular workout
Muscular Strength Exercises
ABCs of Fitness
THE TRAINING ZONE
Your Journey to Fitness Begins Here
110 S. Kolb Rd.
Tucson, AZ 85710
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