Your Fitness Blueprint: Introducing FITT

Your Fitness Blueprint: F.I.T.T.Think of FITT as a recipe for a great workout. It's an acronym that helps you structure your physical activity to get the best results safely. Using it helps you create a balanced plan to reach your goals, whether that's running faster, getting stronger, or just feeling healthier!F - Frequency: How OFTEN you exercise. (e.g., 3 days a week)I - Intensity: How HARD you work during exercise. (e.g., a light jog vs. an all-out sprint)T - Time: How LONG you exercise for. (e.g., for 30 minutes)T - Type: WHAT KIND of exercise you do. (e.g., swimming, dancing, lifting weights)

Meet Alex. He wants to improve his stamina for soccer season. Let's make a FITT plan for his cardio.Frequency: Alex decides to run 3 times per week (e.g., Tuesday, Thursday, Saturday) to give his body time to recover.Intensity: He'll jog at a moderate pace. A good way to check this is the 'talk test' — he should be able to talk to a friend, but not have enough breath to sing a song.Time: He'll start with 20 minutes for each run.Type: The activity is running/jogging, which is great for building cardiovascular endurance.

Meet Maya. She wants to build upper body strength for gymnastics. Let's make a FITT plan for push-ups.Frequency: Maya will do push-ups 2 times per week (e.g., Monday and Thursday) to let her muscles rebuild and get stronger on rest days.Intensity: She will do 3 sets of as many push-ups as she can with good form. This is high intensity for her muscles.Time: The 'time' here is measured in sets and reps, not minutes. She'll aim for 3 sets, with a 60-second rest in between.Type: The exercise is bodyweight strength training (push-ups).