By Jackie Tally, MA
Owner of Smart Moves Fitness and Dance

FITT stands for Frequency, Intensity, Time, and Type. This is an easy way to remember a recipe for planning your fitness program for the week.

The F stands for Frequency which means the number of times you exercise during a week. For cardio (aerobic) exercise, it is recommended that you work out 5-7 days a week.

For strength training, every other day is the recommendation. Your body needs time to recover between workouts. You can train the entire body each session, or divide your workouts into upper body one day and lower body the next.

Flexibility training or stretching should preferably be done daily. Stretch all muscle groups doing static (not bouncing) stretches. Hold each stretch for 20-30 seconds.

Balance training can be accomplished by attending a Tai Chi, Yoga, or Dance class or you can do exercises at home such as a one leg stand (modified tree pose) or walking a line placing feel toe to heel like walking a tight rope. Be sure to be close to a counter or a barre for support in case you lose your balance.

This recipe will help you with planning your weekly fitness routine. Remember that anything you do is better than nothing. If you don’t feel like including all of the fitness components (cardio, strength, flexibility, and balance), do whatever you feel like doing in order to maintain the habit.