The FITT formula was developed to help people determine how often, how hard, how long, and what kinds of activity they should perform to build health and fitness. FITT is an acronym:
- Frequency: How many times per week
- Intensity: How hard you exercise (often quantified using heart rate)
- Time: How long you perform the activity
- Type: What kind of activity is performed
The steps of the Physical Activity Pyramid for Kids already describe the five types of activity (the last T in FITT). In addition, each step has its own frequency, intensity, and time (FIT). Following is a simplified version of the FIT formula for each step. Your child learns about the steps at school; ask him or her about the FIT formula and have discussions about it to reinforce learning.
Step 1: Moderate Physical Activity
- F (frequency): most days of the week (5 or more)
- I (intensity): equal to brisk walking
- T (time): 60 minutes per day (total for all activities—can be combined with others)
Step 2: Vigorous Aerobic Activity
- F (frequency): at least 3 days per week
- I (intensity): activity that elevates heart rate into the target zone
- T (time): 60 minutes per day (total for all activities—can be combined with others)
Step 3: Vigorous Sports and Recreation
- F (frequency): at least 3 days per week
- I (intensity): activity that elevates heart rate into the target zone
- T (time): 60 minutes per day (total for all activities—can be combined with others)
Step 4: Muscle Fitness Activities
- F (frequency): at least 3 days per week
- I (intensity): overload the muscles (e.g., exercise bands, calisthenics)
- T (time): 60 minutes per day (total for all activities—can be combined with others)
Step 5: Flexibility Exercises
- F (frequency): at least 3 days per week
- I (intensity): stretch muscle longer than normal
- T (time): 60 minutes per day (total for all activities—can be combined with others)
