1. The FITT Principle F – Frequency Definition: How often you work out?
Recommendation: 3 – 5 times a week.

2. The FITT Principle I - Intensity Definition: How hard you work out?
Recommendation: Increase the level of intensity; work in the target heart rate zone to 60 to 85%.

3. The FITT Principle T – Time Definition: How long you work out?
Recommendation: 20 – 60 minutes.

4. The FITT Principle T – Type
Definition: What type of exercise or activity?
Recommendation: The type of activity or exercise performed (running, swimming).