Movement · foundations
FITT — Frequency, Intensity, Time, and Type — is the simple framework behind almost every good training plan.
Frequency is how often you train; Intensity is how hard; Time is how long each session lasts; Type is the kind of activity — aerobic, strength, flexibility, or balance. Adjust one lever at a time to make a plan easier or harder without guesswork.
Adults are advised to get at least 150–300 minutes of moderate aerobic activity (or 75–150 vigorous) per week, plus muscle-strengthening work on two or more days, and — for older adults — balance training. Any movement counts, and more is generally better up to a point.
Increase just one FITT variable at a time and by small steps to let the body adapt without injury. Consistency over months beats intensity for a week.