Creating a Workout Plan

1. Creating a Workout Plan

2. Setting your goals • Long Term- 6 months to 1 year • Short Term-3-4 weeks maximum • SMART Goals • Specific • Measurable • Achievable • Relevant • Timeframe

3. Physical Fitness • Being physically fit means having the energy and strength to perform daily activities vigorously and alertly, with energy left over to enjoy leisure activities or to meet emergency demands. • FITT Principle- • Frequency • Intensity • Type • Time • Overload Principle- using a rep range12-15 repetitions, 4 – 8 repetitions or 1 – 3 repetitions Whatever weight used when 15 repetitions become the maximum, an appropriate overload or increase of weight can be considered. Start with the new weight a maximum of 12 repetitions. Small increases may be very appropriate depending on muscle size.

4. Physically Fit • Heart and Lungs strong • Cardio respiratory conditioning • Weight and body fat within desirable range • Men not exceeding 18% • Women not exceeding 25% • Muscular Endurance • Muscular Strength • Flexibility • Specificity for activity

5. Cardiorespiratory Conditioning • Prolonged ability of your heart and lungs to supply oxygen and nutrients to the muscles • Aerobic exercise burns calories and fat • Maintain weight • Type of activity • Using large muscle groups • Maintained for a period of time at a steady rate • Intensity • 60% - 70% of maximum heart rate for your age • 220- age = Maximum Heart Rate • Target heart rate- Karvonen formula • .70 * Maximum HR-Resting Heart rate

6. Cardiorespiratory Conditioning • Duration- will depend on intensity level • Lower intensity exercises shorter time period • Higher intensity exercises longer time period • May also alternate high and low intensity during activity • Frequency- aerobic activity • Minimum of 3-5 times a week

7. Cardiorespiratory Conditioning • Rate of Progression- • Significant gains may take place in 6-8 weeks • For additional gains, adjustments will need to take place for gains to continue in Type, Intensity, Duration and Frequency

8. Progression of Aerobic Activity Phase • Initial Conditioning Stage • 4-6 weeks especially if inactive for a long time • 60% - 70% MHR • Improvement Conditioning Stage • Slight increase in intensity • increases every 2-3 weeks • Varies with age, older may be longer periods • Maintenance Conditioning Stage • After approximately 6 months the average person may have achieved their fitness goal level • To remain fit, continue training at 60% - 70% of MHR • 3 times per week 30 minutes in length

9. Muscular Endurance • The ability of your muscles to perform contractions for a long period of time • Examples: • Abdominal Muscles: • 60/minute-high level of abdominal endurance • 10/minute-low level of abdominal endurance • Chest, Triceps-Pushups: • 40 pushups- high level • 2 pushups-low level

10. Improving Muscular Endurance • Use high repetition resistance exercises • 20-25 repetitions • Overall body circuit training very effective • Pushing/Pulling activities • Agonist/Antagonist • Multiple times

11. Muscle Strength • Static Strength- how much weight can you hold in place • Dynamic Strength- how much weight can you move • Strength decreases with age and inactivity

12. Increasing Muscle Strength • Static contractions are called isometric exercise • Low repetition exercises with movement are called isotonic exercise • Concentric contractions- muscle shortens • Eccentric contractions- muscle is lengthening • Muscle strength will increase by approximately 30% more if including eccentric contractions in training • Sets of 4 – 6 repetitions provide for optimal gains with the appropriate resistance • Muscles should be trained 1 – 2 times per week • At least 1 day of rest between training sessions

13. Flexibility • Flexibility is the ability to move muscles and joints through their full range of motion • Aging reduces flexibility especially in low back and posterior thigh area increasing the risk of chronic low back pain

14. Increasing Flexibility • Stretching will increase flexibility • Done slowly • Steady not ballistic • Hold for 20 – 30 seconds with little to no pain • 3 times per week when muscles are warm • After aerobic activity or resistance exercise • Primarily performed after final fitness activity after a cool down

15. Specificity of Exercise • Development of speed, agility and coordination • Sport specific • Analyze the sport activity and muscles involved

16. General Exercise Plan • Well balanced Plan includes: • 5 – 10 minute warm-up • 20 – 30 minutes of aerobic activity • 60% – 70% of MHR • May include some mild stretching • 5 – 10 minutes of core muscles-abdominal/low back • May use balance boards/balls • 25 minutes of weight training • 3 sets of 20-25 repetition exercises for endurance • Including pushing/pulling, leg press/squatting • 3 sets of 4 – 6 repetitions for strength training • Alternate between endurance and strength training • Stretching exercises targeting hamstrings, low back, and any other muscles worked

17. Maintenance Conditioning Stage • Performed 3 times per week • Intense aerobic exercise and intense anaerobic activity should be avoided in the same exercise session

18. Document your activity • Use a log book or journal • Keep it up to date and accurate with specific details • Date your entries • Consult a Personal Fitness Trainer • Ask for credentialsand references