The fit formula.

You exercise every day, right? When you run to catch the bus, walk the dog, climb stairs, or chase your younger brother or sister around, you exercise.

So do you really need more exercise? Let's find out. We'll start by learning the FIT formula:

F stands for frequency. How many times a week do you exercise? If your answer is four, fantastic!

i stands for intensity. How hard do you exercise? If your heart beats faster and you breathe a little harder and sweat, double fantastic! Just don't get overtired.

T stands for time. How long do you exercise? Did you say at least twenty minutes each day? Now that's fit!

Zach's chart shows you how to mark your chart.

1. Write 1 under Frequency if an activity is done more than three times a week. (Example: Zach runs to catch the bus five days. That's more than three times, so Zach marked 1 next to "Runs to catch bus" under Frequency.)

2. Write 1 under Intensity if the activity makes you breathe more quickly or causes your heart to beat faster.

3. Write 1 under Time if an activity lasts twenty minutes or more.

Look at Zach's Total column. Any activity that receives three points will help Zach stay fit. Activities with two points help, too. Zach does four activities, each with a total of three point's. He's in great shape!

How About You?

Put yourself to the FIT formula test:

How many three's are in your Total column? If you have four or more, congratulations! If you have mostly two's or one's, find a sport you like!

ZACH's Weekly Exercise

Activity                  Frequency    Intensity    time     total

Runs to catch bus             1            1          0        2
Walks the dog                 1            1          1        3
Chases younger brother        0            1          0        1
Plays tag                     1            1          1        3
Jumps Rope                    1            1          1        3
Vacuums living room           1            1          1        3