Directions: Create your own fitness program using the FIT.T principle. Ask your family members to participate in performing the exercise. Before you start, make sure that your cellular phone is ready to record your video. FITT Goals Frequency Intensity Type Parts of the Indicate Light, Fitness Plan days of the Moderate week) Vigorous Kind of exercises, Total fitness selected physical plan not less activities than 60 minutes) Warm-up Workout 1. 1. 2. MODULES FROM CENTRAL OFFICE 2. 3 3. 5. 5. Cool down​

→ You can see the table in the picture below.

The FIIT principle is a simple formula for modifying and enhancing any exercise program. FIIT stands for workout type, frequency, intensity, and time. To design workouts that suit your objectives and degree of fitness, you must take these four factors into consideration.

For instance, exercising three to five days a week for 30 to 60 minutes each time, mixing low, medium, and high-intensity exercises, and doing both cardio and weight training. These aspects should be worked out and improved over time to build an effective program.

The first aspect of your workout schedule to establish is frequency—how frequently you will work out. Frequency frequently depends on a number of variables, including the kind of exercise you perform, how hard you work, your level of fitness, and your exercise objectives.

• Cardio Exercises

Cardio exercises are typically scheduled more frequently. Guidelines suggest engaging in moderate cardio exercise five or more days per week or strong cardio three days per week to improve your health, depending on your goals.

• Training in Strength

Strength training should be done two to three days a week on separate occasions. A minimum of one to two days should pass between workouts.\\

Exercise intensity refers to how hard you work when exercising. Depending on the kind of exercise you're doing, you may need to increase or decrease the intensity.

• Cardio Exercises

Heart rate, subjective exertion, the talk test, a heart rate monitor, or a combination of those measurements are typically used to gauge the intensity of a cardio workout.

• Training in Strength

A new set of parameters must be taken into account when measuring strength training intensity. The amount of weight you lift, together with the number of reps and sets, all contribute to your intensity. Depending on your objectives, the intensity may alter.

How long you exercise throughout each session is the next component of your workout schedule. The length of your workout will typically depend on your fitness level and the type of workout you're doing; there is no universally accepted guideline for this.

• Cardio Exercises

The recommended time for cardio is 30 to 60 minutes, but your fitness level and the type of activity you're doing will determine how long your workout lasts.

• Training in Strength

The kind of exercise you do, and your schedule, will both affect how long you lift weights. For instance, a full-body workout may take over an hour, whereas a split routine may require less time because fewer muscle parts are worked during one session.

The final component of the FIIT principle is the type of workout you perform. To prevent overuse injuries or weight reduction plateaus, it is simple to manage.

• Cardio Exercises

Cardio is simple to alter because any exercise that increases your heart rate counts. You have a wide range of options, including walking, running, cycling, dancing, swimming, and using an elliptical machine. The greatest method to avoid boredom and boost variety is to have more than one aerobic activity on hand.

• Strengthening Exercises

Strength training exercises can also be changed up. They include any exercise that requires you to contract your muscles against the opposition (bands, bells, machines, etc.). Exercises that use the body's own weight are another name for strength training.

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