Get FIT With Frequency Intensity & Time


In order to GET FIT and STAY FIT you need incorporate the principles of FREQUENCY, INTENSITY & TIME to your weekly workout regiment.RPE Rate Of Perceived Exertion

Rather than workout at a single intensity, you will be applying the FIT principle of short bursts of high intensity movements followed by lower intensity movements.  Some may know this type of training as interval training.  It has been used by athletes of all levels and has been shown to boost fitness and be more effective than simply exercising at the same intensity.

How To Integrate A FIT (Frequency, Intensity and Time) Workout
Into Walking A Walking Program

Today we would like to look at how to Apply the FIT methodology to a walking program.

  • Frequency – Depending on your fitness level, you are looking to incorporate 2 to 4 FIT sessions a week.
  • Intensity – Intensity can be measured on a scale of 1 – 10, known as RPE (Rate of Perceived Exersion).  You will be aiming for 5 to 8 on the RPE scale.
  • Time – Depending on your fitness level you can add or subtract time and repetions from the main set.

Beginner Interval Walking Workout

Below is an excellent chart to get into being FIT.

Beginner Interval Walking Workout

Once you have mastered the chart above, play around with adding more repetitions or time for each main set segment.  If you’re adventurous and want to add a twist, you can always integrate Nordic Walking Poles into the equation.

Have fun and stay FIT!

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Check Out Our Article!  10000 Steps And Cycling
Tom Crandall

Tom has been writing about running, cycling and fitness since 1988, covering everything from the product reviews to the latest in fitness trends. Tom is the Editor-in-chief of,,, and a few other publications, he began racing in college while getting an Information Resource Management degree at George Mason University. Based in the cycling-crazed city of Austin, Texas, with his wife Kathleen and pug Olaf, Tom enjoys running, walking or riding most every day. Location: Austin, TX USA

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