Time & Type: How Long and What Kind of Activity?

The last two letters of the FITT principle are Time and Type. They help you decide how to structure your workouts to meet your goals.TIME: How long?This is simply the duration of your workout session. For people your age, the goal is about 60 minutes of activity per day. The good news? You can break it up! Three 20-minute sessions or two 30-minute sessions totally count.TYPE: What kind?This refers to the kind of activity you're doing. A balanced plan includes all three main types:Cardiovascular Endurance: Activities that get your heart pumping for an extended time. Think running, swimming, dancing, or cycling.Muscular Strength & Endurance: Activities that make your muscles work harder. Think push-ups, squats, planks, or lifting weights.Flexibility: Activities that stretch your muscles and...

Maya wants to improve her stamina for her soccer team so she doesn't get tired in the second half of a game.Goal: Improve cardiovascular endurance.Type: She chooses running. This is a great cardio activity that directly helps with soccer.Time: She starts by jogging for 20 minutes straight, three times a week.Progression: To improve, Maya decides to apply the principle of progression to her Time. Next week, she'll jog for 22 minutes. The week after, 25 minutes. She gradually increases the duration to challenge her heart and lungs.

Leo wants to build muscle to help him carry his heavy school bag and be better at rock climbing.Goal: Increase muscular strength and endurance.Type: He chooses bodyweight exercises like push-ups, squats, and planks. These activities build strength without needing any equipment.Time: He plans a 30-minute workout. For strength, 'Time' isn't always continuous. He performs 3 sets of 10 squats with a minute of rest in between. The total session lasts 30 minutes.Progression: To progress, Leo can increase the Time by holding his planks for longer (e.g., from 30 seconds to 45 seconds) or by adding another set of push-ups to his routine.