Using to the FIT formula, how much vigorous activity should you be doing a week?

It seems like there might be a slight confusion in your question. The FIT formula typically stands for Frequency, Intensity, and Time, which are components of a well-rounded exercise program. However, the recommendation for vigorous activity is often expressed in terms of minutes per week rather than a specific formula.

According to the World Health Organization (WHO) and other health organizations, adults should aim for at least 150 minutes of moderate-intensity aerobic activity or at least 75 minutes of vigorous-intensity aerobic activity throughout the week. Alternatively, a combination of moderate and vigorous activity can be performed.

If we focus on vigorous activity, the guideline is often around 75 minutes per week. This could be achieved through activities such as running, swimming, or high-intensity interval training (HIIT), where the intensity is high, and you're breathing hard and fast.

It's important to note that these are general recommendations, and individual needs may vary based on factors like age, health status, and fitness goals. Before starting a new exercise program, it's advisable to consult with a healthcare professional or fitness expert, especially if you have any health concerns or conditions.