FITT Principle and Workout

Cardiovascular
Endurance

Muscular
Endurance

Muscular
Strength

Flexibility

Frequency

Exercise 3-5 a
week

2-3 times per

week

2-4 times per

week

Daily, in the
morning ad before
workouts

Intensity

Exercise at 60% of
target heart rate

3 sets with as
many reps until
failure

5 working sets of
5 reps with as
many warm up
sets needed

Goal is to
progressively
reach further and
longer than each
previous day

Time

20-30 minutes

30-60 minutes

30-60 minutes

5-10 minutes

Type

Cardio workouts
like running, stair
master, and
cycling

Light weights
with more reps.

Heavy weight
lifting

Yoga, and pilates.