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CREATING YOUR OWN FITNESS PLAN!!!

CREATING YOUR OWN FITNESS PLAN!!!. Setting and Reaching Your Fitness Goals. What do you want to work on? Weight loss? Flexibility? Cardiovascular endurance? Sports skill? Where to begin?

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CREATING YOUR OWN FITNESS PLAN!!!

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  1. CREATING YOUR OWN FITNESS PLAN!!!

  2. Setting and Reaching Your Fitness Goals • What do you want to work on? • Weight loss? • Flexibility? • Cardiovascular endurance? • Sports skill? • Where to begin? • Ask your coach or P.E. teacher to help. They can help you measure your fitness and suggest ways to improve it. If you have health problems you will want to talk to your Doctor first. • Mary’s story.

  3. Making time for Exercise • You want to plan out your regular day and then add physical activity in a time slot you have open. • Create a weekly plan that includes all your activities. • It might be easier if you plan your physical activity at the same time every day. • Keep a chart or calendar to remind you of your schedule. Also keep a log of what you do. • Re-think your schedule about every 2 weeks. You might want to change your routines so you don’t get bored. • YOU NEED TO HAVE FUN!!!!

  4. Working out safely • EXERCISE WHERE AND WHEN IT’S SAFE • A soft, even surface is easier on your legs, knees, and feet than a hard or uneven surface. Exercise with another person and avoid deserted places. Protect yourself during hot weather by exercising in the cooler mornings or evenings. Remember to wear sunscreen outdoors. • LEARN THE PROPER TECHNIQUES AND RULES OF THE GAME • WEAR LOOSE-FITTING OR STRETCHABLE CLOTHES • For some sports, clothing that fits loosely gives you freedom or movement and helps you stay cooler. For other sports, tight, stretchable clothes are more appropriate.

  5. Safety continued… • IF YOU EXERCISE OUTDOORS, MAKE YOURSELF VISIBLE • Wear light-colored and reflective clothing so you’ll be visible to drivers. • WHEN EXERCISING IN COLD WEATHER, DRESS IN LAYERS • You can easily add or remove layers as needed during your workout. • WEAR PROTECTIVE EQUIPMENT • Different sports require protection for different parts of the body. Always wear thenecessary gear. • CHOOSE SHOES CAREFULLY • Shoes should fit properly, feel comfortable, provide adequate support, and be suitable for the activity you have chosen.

  6. KEYS TO A GOOD WORKOUT: • Warm-up (about 10 minutes) • Gentle exercises that get heart muscles ready for moderate to vigorous activity. • Warm up your muscles before you begin a workout so they will be less likely to tear or get strained. • Cool-down (about 10 minutes) • Gentle exercises that let the body adjust to ending a workout. • Allows your heartbeat, breathing, and blood pressure to return to normal. • Stretch! (an extra 5 minutes) DRINK WATER BEFORE, DURING AND AFTER A WORKOUT!!!

  7. Get fit with F.I.T.T. • F=Frequency: • The number of days you will work out each week. • I=Intensity: • How much energy you use when you work out. (target heart rate) • T=Time: • Slowly increase your time spent working out. • T=Type: • What exercise is best for you? What is your goal? What benefits do you want to gain? What type of activity is best for helping you achieve your goal?

  8. HOW TO MONITOR THE INTENSITY OF YOUR WORKOUT!Target heart rate range!!!! • The number of heartbeats per minute that you should aim for during aerobic activity to help your circulatory system the most. • How to calculate it: • Subtract your age from 220 = your maximum heart rate. • Multiply your MHR by 0.6 to find the lower end of your range. • Multiply your MHR by 0.8 to find the upper end of your range.

  9. PRACTICE!! • Find their target heart rate range!!! • 14 year old. • 22 year old. • 40 year old. • 55 year old. • 70 year old.

  10. Tracking your progress!! • This is why it is important for you to keep a log of your daily activities. • Re-think your fitness program every 2 weeks and ask yourself the following questions: • Are you happy with your fitness program? • Is it giving you the results you want? • Do you need to make some adjustments? • Are you getting closer to your goal? • Are you getting bored?

  11. Create your own fitness plan!!!

  12. Group Activity: Create a fitness plan forMs. Snell!!! • My goal: to lose 10 lbs by March 31st!!! • Find my target heart rate range. • Plan out a weekly schedule of activity for me to do. (no more than an hour a day please…I do have a life. ) • I will pick a winner out of all the classes that I have and follow it!

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