Fitness F I T T

FREQUENCY INTENSITY TIME TYPE

and health
benefits
Muscular  4-5 times High resistance Maximum of 5 Jumping jacks
strength a week (sets to minutes
maximum
capabililty)

Muscular  3-5 times High resistance Maximum of 10 Jogging

strength a week (sets to minutes
maximum
capability)

Anaerobic  3-4 times 90% maximum 1-2 minutes Sprinting

a week of heart rate

Acting daily  daily Low to moderate 30-6 minutes Walking

living intensity

Muscular  4-5 times High resistance Maximum of 6- Squatting

strength a week (maximum to 12 reps
capability)

Quadriceps  5-6 times High resistance 2-3 minutes Wall Sitting

muscle strength a week (maximum to
capability)

Muscular  5-6 times High resistance 1-2 minutes Lunges

strength a week (maximum to
capability)