1. FITT

2. Cardiovascular Frequency Begin: 3 days/week Goal: 5-6 days/week
Intensity
Begin: make the heart beat faster than normal
Goal: work in the THR (between 60-85% of max)
Time
Begin: min
Goal: 30 + minutes
Type
Jogging, Biking, fast walking, swimming

3. Muscular Strength Frequency Begin: 2-3 days/weeks
Goal: every other day
Intensity
Begin: Lift more weight than you normally lift
Goal: Increase the amount of weight you lift each time, but slowly build up
Time
Begin: repeat each exercise 3-8 times
Goal: do 3 sets of 3-8 reps for each exercise
Type
Weight lifting, pull ups, medicine ball crunches

4. Muscular Endurance Frequency Begin: 3 days/week Goal: 5-6 days/week
Intensity
Begin: Continue an exercise longer than usual
Goal: Increase number of repetitions and sets
Time
Begin: repeating exercises for reps
Goal: do 3 sets of reps for each exercise
Type
Crunches, push ups, wall sits, sprints

5. Flexibility Frequency Begin: 3 days/week Goal: daily Intensity
Begin: stretch muscles longer than usual
Goal: same
Time
Begin: hold each stretch for 10 seconds
Goal: hold each stretch for 30 seconds
Type
Stretching, yoga

6. Body Composition Frequency Begin: 3 days/week Goal: daily Intensity
Begin: exercise to burn extra calories and lose extra body fat
Goal: exercise enough to stay lean and fit
Time
Begin: minutes
Goal: 30+ minutes
Type
Cardio and strength exercises