WEEKLY TRAINING PROGRAM USING THE “FITT FORMULA“

Prepared by: John Carlo Logronio BSED-FIL 1A PATHFIT 2

Cardiovascular or Strength of Muscular Stretching or

Aerobic Training Endurance Training Flexibility Training

Frequency Aim for 3 times per week Aim for 3 times per Aim for 3 times per
week week

Intensity Moderate to Heavy Moderate to Heavy Slow and Moderate

Time Aim for at least 30 Perform 10 walking Stretch for 5 minutes

minutes per day. lunges for 2 sets before and after the
followed by plank for activity.
20 seconds (3 sets) and
perform 10 push-ups (2
sets).

Type Jumping Jacks, Squat Plank, Push Ups, Dynamic & static
Jump, Jumping Rope (2 Walking Lunges stretching (warm-up
sets with 30 reps) and cool-down)