When developing an exercise program, keep in mind the FITT Principle
The FITT Principle is a formula in which each letter represents a factor important for determining the correct amount of physical activity.
Frequency – how often you do the activity each week.
Intensity – how hard you work at the activity per session.
Time – how long you work out at each session.
Type – which activities you select.
FITT Principle for Cardio-Respiratory Endurance
Frequency – exercise 3-5 times per week
Intensity – how hard you are working your heart
Time – 20-60 minutes each time
Type – any aerobic activity
FITT Principle for Flexibility
Frequency – daily stretching
Intensity – stretch muscles and hold beyond its normal length at a comfortable stretch (it should NEVER hurt)
Time – hold stretch for 10-15 seconds with the stretching workout lasting 15-30 minutes
Type – use stretches that allow the body to move through the full range of motion