FREQUENCY: How many times per week you participate in a particular activity.
Example: Cardiovascular (cardio) and flexibility training can be done daily, while strength training should (usually) alternate in muscle groups from day to day and should include a couple of days of rest during the week.
INTENSITY: How hard you work.
Example: A novice to cardio may want to start at a low intensity and gradually increase the intensity as their endurance improves.
TIME: How long you do the activity for.
Example: 30 minutes or longer is usually sufficient for daily cardio.
TYPE: The type of activity you are doing.
Example: Bike riding for cardio and free weight training for strength are just two types of activities.
The F.I.T.T. principle will vary for individuals depending on their age, abilities, and goals: to ensure that you have a safe and effective workout, consult with a personal trainer or exercise specialist.
Always consult with a physician before starting an exercise program. Stop an exercise if you feel pain.