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Aerobic Activity for Healthy Adults |
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Frequency |
3-5 times per week |
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Intensity |
60%-90% of maximum heart rate, perceived exertion “moderate to hard” or RPE of 6-9 on a 1-10 scale |
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Time |
20-60 minutes of continuous or intermittent (minimum of 10 minutes bouts) of aerobic activity accumulated during the day, or 3,000-4,000 steps taken during exercise |
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Type |
Large muscle groups, rhythmic and aerobic in nature |
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Moderate Strength Training for Healthy Adults |
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Frequency |
2-3 times per week |
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Intensity |
Mild discomfort, Rate of Perceived Exertion (RPE) 5-8 out of 10, or 3-4 sets for each target muscle group |
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Time |
12-20 Repetitions for endurance 8-12 Repetitions for hypertrophy or size increase* 1-8 Repetitions for strength/power |
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Type |
Dynamic types of exercises, using full range of motion |
FITT Principle
The tables below show how this model can be applied to all aspects of fitness: strength training, aerobic or cardiovascular training, and flexibility training.
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The FITT Principle |
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F |
Frequency- How frequently the exercise or activity is performed in terms of time per day and/or days per week |
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I |
Intensity- The level of exercise in terms of heart rate, rating of perceived exertion (RPE), pounds, strength levels, METS, etc. |
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T |
Time- The duration of the activity |
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T |
Type- The mode or description of the exercise or activity
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Beginner Strength Training for Healthy Adults |
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Frequency |
1-2 days a week |
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Intensity |
Moderate effort, Rate of Perceived Exertion (RPE) of 3-5 out of 10* |
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Time |
10-15 Repetitions, or 20 minutes of activity |
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Type |
Dynamic types of exercises, using full range of motion> |
*Note: if you experience soreness within the 48 hours after exercise, decrease the intensity by lowering the weight or decreasing the amount of repetitions performed
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1-800-PSALM-23