RM 11FM: FITT Principle Guidelines

Fitness Variables
and/or Health F I T T
Benefit Frequency Intensity Time Type
Cardiorespirato 3 to 5 times moderate to minimum of running
ry Endurance per week vigorous 20 minutes cycling
(CRE) intensity
(60% to 85% cross-country
(Aerobic)
of maximum skiing
heart rate) (continuous
motion of
large muscle
group[s])
Muscular 2 or 3 times high minimum of free weights
Strength per week, resistance 20 minutes universal gym
with rest days (sets to per session
in between maximum tubing
1 to 3 sets of
bouts capability) 6 to 10 body weight
repetitions
Muscular 2 or 3 times low to minimum of free weights
Endurance per week, moderate 20 minutes universal gym
with rest days resistance per session
in between tubing
3 sets of
bouts 16 to 20 body weight
repetitions
Flexibility daily slow and 10 to 12 static
controlled minutes
movement
Body 5 to 7 times combination dependent on aerobic
Composition per week of intensities intensity anaerobic
resistance
Anaerobic alternate 90% of 2 to 3 sprinting
days 2 or 3 maximum minutes per jumping
times per heart rate bout
week
Active Daily daily low to 30 to 60 gardening
Living / Health moderate minutes walking
intensity
bowling

References:
Manitoba Fitness Council. Active Healthy People: Fitness Theory Manual. Winnipeg, MB: Manitoba Fitness Council, n.d.
---. Resistance Training Manual. Winnipeg, MB: Manitoba Fitness Council, n.d.