Get Fit– The Time Is Now! - The President's Challenge

Improving Physical Fitness: F.I.T.T. Principles
To improve your endurance, strength and/
or flexibility, or to prepare to excel in the
physical fitness test events or a sport you
play, pay attention to your: Frequency,
Intensity, Type, and Time (F.I.T.T.).
Frequency
Set up a regular schedule for exercising.
Try to do at least one hour of physical
activity daily, and include more vigorous
physical activity (for older children, this
may include sports training or competition)
three to four days a week. You will see
improvements when you exercise regularly
and have a schedule for exercise.
Intensity
Work harder when exercising than you
do when you are at rest. That’s the only way
your muscles and bones will get stronger
and your body will get more fit. Your heart
should beat faster and your breathing
should increase when you are doing
aerobic exercise or lifting weights. Be sure
you don’t overdo it. Lifting too much
weight or working out too hard can cause
injuries.
6 · The President’s Challenge
Type
Exercise your body the same way that
you are going to use it. Aerobic exercise will
not build flexibility, and lifting weights will
not increase your aerobic endurance. For
flexibility, you must stretch. For aerobic
capacity, you must increase your heart rate.
For strength, you must work your muscles.
Time
Gradually increase the number of times you
do an exercise, the length of time that you
do it, and how hard you work when you do
it. It takes six to eight weeks to see physical
improvements, but you will likely begin to
feel better sooner than that.