The FITT-VP principle provides an exercise prescription framework for healthy individuals and those with various other health conditions. The FITT principle can be applied to aerobic, resistance, flexibility, and neuromuscular types of training.
- F = Frequency
- I = Intensity
- T = Time/duration
- T = Type/mode
- V = Volume/amount of exercise
- P = Progression
Based on an individual’s fitness levels, the FITT-VP principle can be customized to match the individual’s needs.
Exercise Prescription for Healthy Adults
Beyond the activities that are part of daily living, most adults need to participate in regular and various exercise programs.
An optimal training should address:
- Aerobic – cardiorespiratory fitness (CRF)
- Muscular strength & endurance
- Flexibility
- Neuromotor fitness
FITT-VP Principle – Aerobic:
Frequency of Aerobic Exercise:
The ACSM guideline for exercise training recommends aerobic on 3-5 days a week for most adults.
Intensity of Aerobic Exercise
Exercising below the minimum threshold will not improve aerobic fitness parameters. Yet, the minimum threshold for benefits seems to vary depending on an individual’s current CRF level. For most adults, a combination of moderate and vigorous-intensity of recommended.
- Moderate-intensity 40 – 60% VO2max
- Vigorous-intensity 60- 90% V02Max
Time of Aerobic Exercise
Most adults should accumulate 30 -60 minutes per day or greater than 150 minutes per week of moderate-intensity.
Also, 20 – 60 minutes or greater than 75 minutes per week of vigorous-intensity.
Type of Aerobic Exercise 
Rhythmic large muscles group aerobic exercises that require little previous skill to perform are recommended for all adults.
- Walking
- Cycling
- Jogging
- Elliptical
- More advanced – swimming, racquet sports, basketball, soccer.
Volume of Aerobic Exercise
Exercise volume is the product of the FITT principle and can estimate the total energy expenditure used in an exercise.
- METs
- Kcal
Target exercise range – 500 – 1000 MET – min/week for most adults; this volume is equal to 1000 kcal per week of physical activity.
Rate of Progression of Aerobic Exercise
Progression in exercise training depends:
- Individual’s health status
- Training responses
- Physical fitness
- Program’s goals
The principle of “Star slow and go slow” is essential to reducing risks of cardiovascular events and other related musculoskeletal injuries.
| FITT-VP | Exercise Prescription |
|---|---|
| Frequency | - 5 days per week of moderate-intensity. Or - 3 days per week of vigorous-intensity. Or - A combination of moderate and vigorous training. |
| Intensity | - Moderate & vigorous. |
| Type | - An exercise that involves major muscle group. |
| Time | - 30 - 60 minutes of moderate-intensity. Or - 20 - 60 minutes of vigorous-intensity. |
| Volume | - 500- 100 MET per week. - > 7000 step daily. |
| Progression | - "start slow and go slow" - Gradual progression |
