Physical Activity Recommendations

Download the Physical Activity Recommendations for Cardiovascular Fitness, Muscular Strength and Flexibility.

The F.I.T.T Principle Explained

The F.I.T.T. Principle in exercise is a set of rules that help you get the most out of your workouts. Using the F.I.T.T. principle can help you vary your exercise and make the most of your fitness efforts.

To change things up , you could add another day of walking (changing your exercise Frequency), walk faster or add some running (changing the Intensity), walk for a longer period of time (changing the Time) or try something different like swimming or cycling (changing the Type).

F – Frequency: how often you exercise

Three to five days per week
Thirty minutes or more of moderate-intensity physical activity is preferable on MOST days of the week for health-related benefits.
For those exercising at a lower intensity, exercising more than three days per week may be needed to achieve the caloric expenditure associated with weight loss and fitness goals.
Note: Vigorous training is not recommended seven days per week. Including “light days” can reduce your risk of injury and aid in adherence.

I – Intensity: how hard you work during exercise

Target range of 150-400 kcal (kcal=fitness calorie) of physical activity and/or exercise energy expenditure per day.
10 minutes of exercise = 100 kcal, thus 30 minutes = 300 kcal; 60 minutes = 600 kcal
Energy expenditure (through exercise or physical activity) in excess of 2,000 kcal/week has been shown to be successful for both short- and long-term weight control.
The RPE Scale (Rate of Perceived Exertion) is another method used to measure intensity. An RPE between 3-6 (on a 0-10 scale) elicits a “Moderate” to “Hard” intensity.
The “Talk Test” is yet another method used to structure intensity levels.


Thirty to sixty minutes of continuous or intermittent activity. Therefore 10-minute bouts accumulated throughout the day are acceptable
Warm-up/cool-down (5-10 minutes each) not included in the 30-60 minutes.


Repetitive type movements (rhythmic in nature) that employ large muscle groups.
Examples: Thermal walks, brisk walking, biking, jogging, swimming, aerobics, kickboxing, water aerobics, dancing, etc
Are you ready to get F.I.T.T.?


This chart represents an estimation of the number of calories expended by performing various exercises and physical activities for 30 minutes. Every column is specific for body weight in pounds; one may estimate if the bodyweight falls between two values.

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