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Transcript of Fitness Program
Develop different types of goals; general and specific, long term and short term.
General or long term goals might include things like lowering your risk for chronic disease, improving posture, and having more energy. Step 1: Set Goals Step 2: Select Activity's Step 4: Set Up a system of Mini-goals and rewards By:
Sarah Hussey Cardiorespiratory Endurance: Walking, cycling, and aerobic dancing. Muscular Strength/ Endurance: Training against resistance. Flexibility: Stretching the major muscle groups
Body Composition: Combining a sensible diet and a program of regular exercise, including cardiorespiratory endurance exercise to burn calories and resistance training to build muscle mass. 3. Set a Target Frequency, Intersuty, and Time (Duration) for Each Activity Frequency
Type Cardiorespitory endurance training:
-3-5 days per week
55/65-90% of maximum heart rate
-20-60 minutes in sessions lasting 10 min. or more
-Continuous rhythmic activities using large muscle groups Strength training:
- 2-2 nonconsecutive days per week
- Sufficient resistance to fatigue muscles
- 8-12 repetitions of each exercise, 1 or more sets
- Resistance exercises for all major muscle groups Flexibility training:
- 2-3 days per week (maximum);
- 5-7 days per week (ideal)
-Stretch to the point of tension
- 2-4 repetitions of each exercise, held for 15-30 seconds
-Stretching exercises for all major joints Step 5: Include lifestyle physical activity Daily physical activity is a simple but important way to improve your overall wellness. As part of your fitness program plan, specify ways to be more active during your daily routine. Use a health journal to track your activity for several days. Step 6: Develop tools for monitoring your progress To keep your program on track it is important to set up a system of goals and rewards. Break your specific goals into several steps , and set a target date for each step A Record that tracks your daily progress will help remind you of your ongoing commitment to your program and give you a sense of accomplishment Your final step in planning your program is to make a commitment by signing a contract. Find a witness- preferably one who will be actively involved in your program, and keep your contract in a visible spot to remind you of your commitment Step 7: Make a commitment Start slowly and increase fitness gradually. - Overzealous exercising can result in discouraging discomforts and injuries.
Find an exercise buddy. - The social side of exercise is an important factor for many regular exercisers.
Ask for support from others. - You have a much greater chance of exercising consistantly if you have the support of important people in your life.
Vary your activity's. - You can make your program more fun over the long term if you participate in various different activity's you enjoy.
Cycle the volume and intensity of your workouts. - For example if your workout consists of walking, weight lifting, and stretching, pick one day a week for each activity to train a little harder or longer than you normally do.
Adapt to changing environments and schedules. - Don't let weather or a new job get in the way of your exercising try to work out before work or throw on a warm jacket in the winter.
Expect fluctuations and lapses. - Don't let off-days or lapses discourage you or make you feel guilty Putting your plan into action: Once you've developed a detailed plan and signed your contract you are ready to begin your fitness program. Many people find it easier to plan a program and the put it into action. For that reason, adherence to healthy lifestyle programs has become an important area of study for psychologists and health researchers. Here are some guidelines that reflect research into strategies that help people succeed in sticking with an exercise program: Be safe Maintaining your program: Exercise should not be something you do just during January and February just to satisfy a New Years resolution- or during a class to satisfy a course requirement. You must make it a permenant part of your life. Have several exercise options Keep an exercise Journal Reward yourself Choose other healthy lifestyle behaviors