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Planning a Fitness Program

Planning a Fitness Program. Getting Started. Plan your exercise a week ahead of time Mark the activities and time on a calendar Set short-term goals first. Times. Start with 20 – 45 minutes Schedule time for: Warm up Workout Cool down. The Activity Triangle. Rest / Inactivity.

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Planning a Fitness Program

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  1. Planning a Fitness Program

  2. Getting Started • Plan your exercise a week ahead of time • Mark the activities and time on a calendar • Set short-term goals first

  3. Times • Start with 20 – 45 minutes • Schedule time for: • Warm up • Workout • Cool down

  4. The Activity Triangle Rest / Inactivity Leisure activities Flexibility and Strengty Aerobic Exercise / Recreational Lifestyle Physical Exercise

  5. Activity Triangle • Rest or inactivity • Watching TV • Playing computer games • Sitting for more than 30 minutes

  6. Activity Triangle • Leisure Activities • Golf • Bowling • Softball • Yardwork

  7. Activity Triangle • Flexibility and Strength • Stretching • Pushups • Weight Lifting

  8. Activity Triangle • Aerobic Exercise • Brisk walk • Cross country skiing • Bicycling • Swimming

  9. Activity Triangle • Recreational • Soccer • Basketball • Martial arts • Hiking

  10. Activity Triangle • Lifestyle Physical Activity • Walk the dog • Take longer routes • Use the stairs

  11. Selecting the Right Activity • Factors that affect the fitness program you use: • Where you live • Is the area flat or is it hilly? • Range of interests • What activities do you like? Plan your activities around your interests • Your level of health • Are you in good health? Do you have asthma? Are you physically able to do something?

  12. Selecting the Right Activity • Time and place • Are you a morning person? Pick a time you can exercise and stick with your goals. • Personal safety • Be aware of you surroundings • Comprehensive planning • Pick activities that address all five areas of fitness

  13. Cross-Training • Cross-training: combines various exercise routines to help work different body systems. • Change up your activities when you exercise

  14. Basics of a Exercise Program • Every exercise program follows the same basic guidelines and include the same basic parts or stages. • Overload: Working the body harder than it is normally worked. • Progression: Gradual increase in overload necessary for achieving higher levels of fitness. • Specificity: Particular exercises and activitvies improve particular.

  15. The Warm-up • Warm-up: engaging in activity that prepares the muscles for the work that is to come. • First step – raise you body temperature • Second step - stretch large muscles slowly and smoothly • Third step – perform the activity slowly for @ five minutes.

  16. The Workout • Perform the activity at its highest peak • Follow the F.I.T. program • Frequency – how often you do the activity each week. • Intensity – how hard you work at the activity during a session • Time – how much time you devote to a give session.

  17. The Cool Down • Cool-down: engaging in activity to gradually decrease activity. • Your body needs to return gradually to a less active state. • Blood will pool – or collects – in those muscles, resulting in less blood flow to the brain. • Can cause dizziness or fainting • Cool down by simply reducing your activity

  18. Monitor Your Progress • Ask yourself some questions: Do I feel better? Can I lift more? • Be realistic in your progress – take “baby steps” • Keep a journal • List your goals • Frequency, Intensity, and Time (FIT) of your workout • Resting heart rate: the number of times your heart beats in one minute when you are not active. • 72 – 84 beats a minute

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