The F.I.T.T. Formula for all the Fitness Components

How to Improve Cardiovascular Endurance Using the F.I.T.T. Formula

**Frequency**- Exercise 4 to 5 times per week.

**Intensity**- Exercise within your target heart range.

**Time**- Exercise 30 to 60 minutes per workout.

**Type**- Exercise that requires the use of large muscles groups at an easy to moderate level. Example: running, cycling, swimming

How to Improve Muscular Strength Using the F.I.T.T. Formula

**Frequency**- Lift two to four times a week

**Intensity**- Lift heavy weights, Decrease number of reps and increase number of sets

**Time**- Each workout should last 30 to 60 minutes

**Type**- Anaerobic activities. Examples: Lifting Weights, Short Sprints, or any activity that increases strength

How to Improve Muscular Endurance Using the F.I.T.T. Formula

**Frequency**- Lift two to four times a week

**Intensity**- increase, or decrease weight, reduce number of sets, and increase sets

**Time**- Each workout should last 30 to 60 minutes

**Types**- Lifting weights or participate in activities that you want to increase muscular endurance

How to Improve Flexibity Using the F.I.T.T. Formula

**Frequency**- Stretch Daily

**Intensity**- Stretch at a comfortable length. It's okay to stretch until you feel some discomfort.

**Time**- Each workout should last 15-30 minutes

**Type**- Stretching

How to Improve Body Composition Using the F.I.T.T. Formula

**Frequency**- Workout five to six times a week**Intensity**- Exercise at a high level**Time**- Each workout should last 60 to 90 minutes**Type**- Cardio, Muscular Strength, or Muscular Endurance activities