FITT Formula to Remain FIT

Physical Exercise:

FITT-  formula to remain FIT –

F (Frequency) - Daily, minimum 5 days a week

I (Intensity) – Moderate – Low  - for older people and just starting exercise program

T (Type) - aerobic + resistance

Aerobic - (walking, running, cycling. swimming)

1. Use large muscles (legs , shoulder, arms , chest)

2. Can be done continuously

3. Burns calories and helps in losing fat

Resistance:

1. After aerobic exercise

2. Two/three times a week

3. Maintains muscles while losing fat

4. Can do free weights

5. Do not do if BP > 160/100 mm of Hg .

T - (Time) 30-45 mts per day minimum – 150 mts per week, may increase up to 300 mts / for more benefit.