By Jackie Tally, MA
Owner of Smart Moves Fitness and Dance
smartmovesdance7@gmail.com

The acronym FITT describes the key components of an effective exercise program, and the initials F. I. T. T. stand for: Frequency, Intensity, Time and Type.

F = Frequency refers to how many times you exercise in a week
I = Intensity is how hard or easy an exercise is measured by heart rate or perceived exertion
T = Time is the duration of an exercise session. For instance, it is recommended that each person walk for 30 minutes per day
T = Type. The type of exercise you do is based on the outcome you want to achieve. Types of fitness activities are Cardiovascular (Aerobic), Strength (Weight Training), Flexibility (Stretching) and Balance.

Here’s a template for you to follow:

  • For cardio, walk 30 minutes a day or whatever amount feels good for you.
  • For flexibility, stretch all muscle groups daily. Stretches should be held, not bouncy.
  • For strength, do resistance training with weights, bands, or body weight every other day.
  • For balance, a Tai Chi, Dance or Yoga class is perfect, or do balance exercises at home everyday.

The take home message is that you need all of the types/components of fitness within a week. Stay active and reap the benefits!