Putting Together a Complete Fitness Program

Putting Together a Complete Fitness Program Chapter 7

Developing a Personal Fitness Plan • Set goals • Select activities • Set a target frequency, intensity, and time for each activity • Set up a system of mini - goals and rewards

Developing a Personal Fitness Plan • Include lifestyle physical activity in your program • Develop tools for monitoring your progress • Make a commitment

Set Goals • Set general and specific goals • Set long - term and short - term goals • Set realistic goals

Select Activities • Select activities for each component of health - related fitness • Cardiorespiratory endurance • Muscular strength • Muscular endurance • Flexibility • Healthy body composition

Select Activities • Consider the following • Fun and interest • Your current skill and fitness level • Time and convenience • Cost • Any special health needs

Set Targets for FITT • Frequency • Intensity • Time • Type

Set Up a System of Mini - Goals and Rewards • Break specific goals into several steps • Set a target date for each step • Allow several weeks between mini - goals

Include Lifestyle Physical Activity in Program • Be more active during your daily routine • Use your health journal to track your activities

Develop Tools for Monitoring Your Progress • Program logs and progress graphs

Make a Commitment • Sign a contract

Putting Your Plan into Action • Start slowly and increase fitness gradually • Find an exercise buddy • Ask for support from others • Vary your activities (cross - training)

Putting Your Plan into Action • Cycle the volume and intensity of your workouts • Adapt to changing environments and schedules • Expect fluctuations and lapses

Maintaining Your Program: Fit For Life • Be safe • Have several exercise options • Keep an exercise journal • Reward yourself • Choose other healthy lifestyle behaviors

Choosing Exercise Footwear • Consider activities, location and intensity of workouts, and foot type • Check fit and style carefully

Sleep • The amount of sleep each person needs varies, but many people do not obtain enough sleep

Sleep • Everyone needs both rapid - eye movement (REM) and non - REM sleep • During REM sleep, a person’s brain activity is high, and he or she dreams continuously • Non - REM sleep is characterized by a slow and even brain wave pattern

Exercise Guidelines for People With Special Health Concerns • Regular, appropriate exercise is safe and beneficial for many people with chronic conditions • Arthritis • Asthma • Diabetes • Heart Disease and hypertension • Obesity • Osteoporosis

Exercise Guidelines for Life Stages • Children and adolescents • Pregnant women • Older adults

Putting Together a Complete Fitness Program