The FITT Formula: Physical Fitness

Aerobic
Flexibility
Muscular
Endurance
Muscular
Strength
Body
Composition
F
o	3-5 times per week
o	Daily

o	Warm-up

o	Cool-down
o	Daily for some muscle groups

o	3-4 times per week
o	3 times per week

o	Different muscle groups
o	Daily exercising

o	Follow Canada's Food Guide
I
o	60-90 % of age meditated max. heart rate
o	Hold 15-30 seconds

o	Total body

o	1-3 reps
o	15 reps plus

o	< 50% max. weight

o	Body weight

o	1-3 sets

o	8-12 exercises
o	70 – 90 % of predicted max. lift

o	1-3 sets

o	8-12 reps

o	8-12 exercises
o	Light to moderate
T
o	15-60 minutes of continuous activity

o	Progressive
o	10-20 minutes
o	30-60 minutes

o	Progressive
o	15-60 minutes

o	Progressive
o	30-60 minutes

o	Progressive
T
o	Large muscle groups

o	Continual rhythmic

o	Running, cycling, swimming

o	Games
o	Static stretch

o	Controlled dynamic stretching
o	Resistance training (free weights and machines)

o	Body weight

o	Circuit training
o	Resistance training (free weights and machines)
o	Aerobic activity

o	Walking, cycling, swimming, running