FITT Recommendations for Obese Populations

The American College of Sports Medicine has special recommendations for frequency, intensity, time, and type of exercise with regards to the obese population.

Aerobic

• Frequency: ≥ 5 days/wk to maximize caloric expenditure

• Intensity: Initial exercise should be moderate (40%-<60% HRR) while gradually increasing to moderate-to-vigorous intensity aerobic activity (≥60% HRR). This progression to higher intensity will result in further health/fitness benefits.

• Time: A minimum of 30 min/day (150 min/wk) progressing to 60 min/day (300 min/wk) of moderate intensity, aerobic exercise. Incorporating more vigorous exercise may provide additional benefits when added into the total workout program. Vigorous intensity exercise should only be performed if the subject is willing and capable because there is a potential risk for more injuries. If continuous exercise cannot be achieved at one time, intermittent bouts of exercise are encouraged and can provide effective results.

• Type: The primary mode of exercise should be aerobic physical activities that involve the major muscle groups. Resistance Training and Flexibility exercises should also be incorporated by following the FITT principles specified to these programs below.

Resistance Training

• Frequency: Each major muscle group should be trained 2-3 days/wk

• Intensity: 40-50% 1-RM for sedentary individuals looking to improve strength (light to moderate intensity for beginning resistance trainers)

• Time: No specific duration of time has proven effectiveness.

• Type: -Exercises working each major muscle group are recommended

-Multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended

-Single joint exercises targeting major muscle groups may also be included in a resistance training program for and adult after performing multijoint exercises for that same muscle group 

-Using a variety of equipment and body weight can be helpful while performing these exercises 

Flexibility

• Frequency: ≥ 2-3 days/wk is most effective

• Intensity: Stretch to the point of feeling a slight discomfort or tightness

• Time: 10-30 sec is recommended for most adults, but holding for 30-60 sec may provide more benefits for older individuals

• Type: A series of exercises for each major muscle-tendon group is most beneficial

American College of Sports Medicine. Guidelines for Exercise Testing and Prescription. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2014.

Special Considerations

• Adults suffering from obesity may benefit from progressing to over 250 minutes per week, as this will enhance weight loss maintenance in the long term
• Physical activity should be performed 5 to 7 days per week
• Moderate to vigorous intensity activity should be performed at least 30 minutes per day
• The individual may accumulate this amount of activity by performing 10 minute bouts throughout the day 
• Adding resistance exercises may increase muscular strength and physical functioning. It will also bring additional health benefits such as improvements in CVD and DM risk factors
• Make a goal to reduce body weight by at least 5%-10% over a 3-6 month period
• Increase communication with health care professionals, dietitians, and fitness professionals
• Change eating and exercise behaviors in order to have long term changes
• Reduce energy intake by 500-1000 kcals per day (exercise and diet)
• Work on behavioral modifications in order to achieve desired changes in weight

American College of Sports Medicine. Guidelines for Exercise Testing and Prescription. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2014. 

Individuals with Obesity

Obesity is defined as an excess fat accumulation that can lead to health complications. It increases the risk of diseases and health problems, which include high blood pressure, diabetes, and heart disease. Body Mass Index (BMI) is a standardized tool that is used to determine weight status. An individual with a BMI over 30 is considered obese. A BMI of 30-34.9 is class I obese, 35-39.9 is class II obese, and 40 or higher is class III extreme obesity.

There are various causes that contribute to an individual's obesity. These include inactivity, unhealthy diet, lack of sleep, certain medications, and medical problems. Inactivity, or a sedentary lifestyle, can lead to obesity, as there are more calories being consumed than burned. Diet plays a large role as well, as unhealthy food and large portion sizes lead to weight gain. When people do not get enough sleep, there is a change in their hormones that increases appetite. Certain medications may lead to weight gain as side effects if there are no changes made in diet or exercise. There are some medical conditions that are linked to obesity and may be an underlying cause.

Obesity usually results from a combination of the previous causes as well as risk factors. These risk factors include genetics, family lifestyle, age, and social and economic issues. Genes affect the amount of body fat, as well as its distribution, and there is a genetic predisposition to becoming obese. Family lifestyle is an important contributor, not only do genetics have an influence, but daily life and eating habits matter as well. Age does not determine obesity, as it can occur at any age, but the older an individual gets, the more hormonal changes and decreasing metabolism, which can lead to weight gain. Social and economic issues contribute as well, as healthier food is more expensive. Also, the people you spend time with may have an influence, because when you have obese friends or relatives, there is a higher probability of you becoming obese as well.

Obesity leads to may other problems and an overall lower quality of life. It is important to take control over your life and get to a healthy weight.


Mayo Clinic Staff. "Obesity". <www.mayoclinic.org/diseases-conditions/obesity/basics/symptoms/con-20014834> 2015.

Healthbz. ABC to Obesity Prevention. Digital image. Http://visual.ly/abc-obesity-prevention. 13 Feb. 2014. Web.