CHAPTER 2

LESSON 3: PLANNING A FITNESS PROGRAM

Getting started

• Decide what your goal is: is it to lose weight or to get stronger, etc….

• Plan exercise program a week in advance (make sure if fits into weeks plans)

• Increase duration and intensity as you improve conditioning.

Selecting the right activities

• Several factors will play into you fitness program:

• Where you live – consider local terrain and climate.

• Your personal interests – choose activities you like so that you are more likely to keep doing them.

• Your current level of health – take into account medical conditions such as asthma and also your fitness level so that you don’t over do it and put yourself at risk.

• Time and pace – build a program that fits your routine. (if your not a morning person don’t pick 6 am to jog)

• Personal safety – avoid things that may put you at risk: Avoid dangerous areas, wearing safety equipment, work out with a partner or carry cell phone.

Principles of Exercise

• Overload – Working the body harder than normal. Taking it farther than it is accustomed to. Can be done by adding weight, repetitions.

• Progression – gradual increasing the repetitions, sets or length of an exercise . Related to the overload principle.

• Specificity – particular exercises should be chosen that fit your individual need. Example: don’t choose aerobic jogging to improve upper body strength.

The Workout• Warm up – gradual exercise that last 5-

10 minutes to prepare the body to exercise, purpose is to raise body temp (generate heat in muscle for better stretch) and get blood circulating.

• Stretching – stretch the large muscle groups to prevent injury.

Workout – the actual activity, to be affective you need figure in the following factors. These factors will determine whether a workout helps you to achieve your goals:

1. Intensity – how hard you work out

2. Frequency – how often you work out

3. Time – how long you work out.

• Cool down – same as warm up, a gradual exercise that slowly brings the body back to it resting state.

• Stretch – helps to prevent muscle soreness, cramping and helps to maintain flexibility

Monitor your progress • From time to time stop to evaluate your

progress to see if you are making gains and working towards your goals that you set. If not, you may need to make adjustments or changes in your workout.

What is Resting Heart Rate? • Resting Heart Rate is the number of times

your heart beats in a one minute period. The lower the better.

• After only four weeks of an exercise program, your rate can decrease by five to ten beats a minute

Above 84 you are in poor condition72-84 is average.

Below 72 indicates good fitness level.Teens in top physical condition may get as low as 40.