Frequency/Intensity/Time/Type (F.I.T.T.)

When considering exercise your goals should determine your F.I.T.T.  We can broadly put goals into 3 categories:

• Health or avoidance of disease
• Fitness
• ​Performance

Avoidance of Disease

Here is a good place to start even if you have a fitness goal if you have been sedentary for 6 months or more. 

• Frequency= 5 days per week
• Intensity= Moderate intensity (can pass the talk test, but moving briskly)
• Time= 30 minutes each of the 5 days
• Type= can be walking, exercise bike, general cardio equipment, low step ups, this does not include the 2 non-consecutive resistance training sessions per week 

Fitness

Fitness may not be be safe for certain populations or may not be a good place to begin an exercise program depending on your current level of health.

• Frequency= 3-4 days per week
• Intensity= Vigorous/hard (can not pass the talk test can only give one or two word responses)
• Time= 30 to 45 minutes per session
• Type= Can also be done on traditional cardio equipment, jogging, more intense swimming, jog in place, fast steps, more prolonged jumping jack movements- this also does not include resistance exercise

Performance

Performance differs from fitness because it becomes specific to improvement of a specific sport. This could be running a marathon, sprinting, speed and quickness training for team sports etc. Due to the varied nature of sport, training will also vary greatly, and will require periodization (the planned alternating of intensities, and training protocols) but here are some generalities.

• Frequency- 6-7 days per week
• Intensity- Very hard/high intensity
• Time- 2 hours or possibly more, per day
• Type- Here you'll find sprinting, power lifting, body building, various racing etc