The F.I.T. Formula
2-26
B
BE
EG
GIIN
NN
NIIN
NG
G F
FIIT
TN
NE
ES
SS
S P
PR
RO
OG
GR
RA
AM
M
If you cannot sustain 12 continuous minutes in
your target heart rate zone, exercise several
times a day to get into the habit of exercise.
Try to reach and maintain 60-65 percent of
your maximum heart rate. Alternate exercise
with periods of rest until you can sustain 12
continuous minutes of exercise at 60-65 percent
of your maximum heart rate.
Begin exercising in three to five minute sessions.
E
ES
ST
TA
AB
BL
LIIS
SH
HIIN
NG
G A
AE
ER
RO
OB
BIIC
C F
FIIT
TN
NE
ES
SS
S
If you can sustain 12 but not 20 continuous
minutes of exercise in your target heart rate zone:
•• Exercise three to five days a week.
Rest at least two days per week.
•• Try to reach and maintain 60-75 percent of
your maximum heart rate with moderate
rhythmic exercise.
•• Begin with 12 continuous minutes.
Increase your time by one to two minutes
per week until you can sustain 20
continuous minutes.
M
MA
AIIN
NT
TA
AIIN
NIIN
NG
G A
AE
ER
RO
OB
BIIC
C F
FIIT
TN
NE
ES
SS
S
If you can sustain 20 continuous minutes in
your target heart rate zone, begin to increase
the length and intensity of your workout:
•• Exercise four to six days a week or on
alternate days.
•• Try to reach and maintain 70-85 percent of
your maximum heart rate with moderate to
somewhat hard exercise.
•• Exercise for 20-30 minutes.
M
MA
AN
NA
AG
GIIN
NG
G W
WE
EIIG
GH
HT
T
Consistent aerobic exercise will help you
change your body composition by lowering
your percentage of body fat. If weight loss is
a goal, combine an increase in the length of
your workouts with a moderate decrease in
caloric intake. For weight control, how long
and how often you exercise is more important
than how hard you exercise.
•• Exercise four to five times a week.
•• Try to reach and maintain 60-75 percent of
your maximum heart rate with moderate
exercise.
•• Exercise for 30-45 minutes at 60-65
percent of your target heart rate.
Here are some tips to achieving your weight
management goal:
•• Consume most of your dietary calories at
breakfast and lunch, and eat a light dinner.
Do not eat close to bedtime.
•• Exercise before meals. Moderate exercise
will help suppress your appetite.
•• Take exercise breaks throughout the day to
help increase metabolism (calorie
expenditure).
A
AT
TH
HL
LE
ET
TIIC
C T
TR
RA
AIIN
NIIN
NG
G
When you are training to improve strength
and performance:
•• Exercise four to five days a week.
•• Alternate exercise days and intervals of
hard to very hard exercise with easy to
moderate exercise.
•• Exercise for 30 minutes or longer.
W
WA
AR
RN
NIIN
NG
G:: T
Th
he
es
se
e s
sttrra
atte
eg
giie
es
s a
arre
e iin
ntte
en
nd
de
ed
d ffo
orr
a
av
ve
erra
ag
ge
e h
he
ea
alltth
hy
y a
ad
du
ulltts
s.. IIff y
yo
ou
u h
ha
av
ve
e p
pa
aiin
n o
orr
ttiig
gh
httn
ne
es
ss
s iin
n y
yo
ou
urr c
ch
he
es
stt,, a
an
n iirrrre
eg
gu
ulla
arr h
he
ea
arrttb
be
ea
att,,
s
sh
ho
orrttn
ne
es
ss
s o
off b
brre
ea
atth
h o
orr iiff y
yo
ou
u ffe
ee
ell ffa
aiin
ntt o
orr h
ha
av
ve
e
a
an
ny
y d
diis
sc
co
om
mffo
orrtt w
wh
he
en
n y
yo
ou
u e
ex
xe
errc
ciis
se
e-
- S
ST
TO
OP
P!!
C
Co
on
ns
su
ulltt y
yo
ou
urr p
ph
hy
ys
siic
ciia
an
n b
be
effo
orre
e c
co
on
nttiin
nu
uiin
ng
g..
R
Re
em
me
em
mb
be
err,, e
ev
ve
erry
y w
wo
orrk
ko
ou
utt s
sh
ho
ou
ulld
d b
be
eg
giin
n w
wiitth
h a
a
w
wa
arrm
m-
-u
up
p a
an
nd
d ffiin
niis
sh
h w
wiitth
h a
a c
co
oo
oll-
-d
do
ow
wn
n..
BEGINNING
EXERCISE
PROGRAM
ESTABLISHING
AEROBIC
FITNESS
MAINTAINING
AEROBIC
FITNESS
FREQUENCY
2-3 times/week
3-4 days/week
4-6 days/week
INTENSITY
60-65% of MHR*
60-75% of MHR*
70-85% of MHR*
TIME
3-5 minutes
12-20 minutes
20-30 minutes
T
TH
HE
E F
F..II..T
T.. C
CH
HA
AR
RT
T
*MHR = maximum heart rate
