Example of FIIT-VP exercise recommendation for patients regularly taking part in exercise with well-controlled hypertension.21
| Aerobic training | Strength training | Flexibility/balance training | |
|---|---|---|---|
| Frequency | 5–7 days/week | 2–3 days/week (aim for non-consecutive days) | 2–3 days/week (aim for non-consecutive days) |
| Intensity | Moderate (40–59% of VO2 max) This intensity will cause noticeable increases in heart rate and breathing but patient would still be able to maintain a conversation whilst exercising | Progress to start in keeping with patient's baseline capacity Seated or bodyweight exercises can be used to start | Stretch to the point of feeling tightness or slight discomfort Seated exercises can be used to start |
| Type | Prolonged activities using large muscle groups (eg walking, cycling, cross-trainer or rowing) | Body weight, free weight or machine exercises | Can be static, or dynamic stretching (eg pilates, yoga) |
| Time | Aim for >30 minutes a day. This can be accumulated continuously or in shorter 10-minute blocks | 2–4 sets of 8–12 repetitions | Hold static stretch for 10–30s, 2–4 repetitions for each exercise |
| Volume | Aim for 150 mins/week | To include all major muscle groups | To include all major muscle groups |
| Progression | Patient can aim to start in 5–10-minute blocks with a 10% increase in weekly volume | Gradual increase in load from body weight to 40–50% of 1RM and then 60–70% of 1RM | Gradual increase in range of motions and difficulty |
*Adapted using recommendations from American College of Sports Medicine Guidelines for Exercise testing and prescription.21 1RM = one repetition maximum, the maximum amount of weight that patient can possibly lift for one repetition.