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.