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

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