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Sample FITT prescription for intermediate exerciser without running

Sample FITT prescription for intermediate exerciser without running
Frequency Four to five days per week
Intensity Moderate*
Time 30 minutes
Type

Exercise bicycle

PLUS

Two sets each of:
  • Body weight squats × 10
  • Planks × 30 seconds
  • Elevated push-ups × 10
  • Horizontal (assisted) pullups x 10
FITT: Frequency, intensity, time, and type of exercise.
* During moderate intensity exercise, a person is too winded to sing but is not so winded they cannot talk.
¶ Refer to relevant UpToDate tables and topics describing bodyweight exercises for pictures and explanations of the exercises included in this prescription.
Graphic 117938 Version 2.0