How many of you have started a fitness program only to quit a short time there after. This is to

help you make the proper decisions so that you may become for efficient in your program and

see better results.

How do you improve your fitness?Overload: Causes a fitness gain of strength or function in the body or a

muscle by placing a greater than normal workload on it. This can be more weight lifted, a longer exercise period, or a faster or harder intensity.

 Progression: A gradual increase to overload necessary for achieving higher

levels of fitness. Specificity: The changes caused by exercise are specific to the kind of

activity. This pertains to the area of fitness being worked on, and to individual body parts. Examples: A long distance runner spends the training time running, not skiing. A power lifter focuses on using heavy weights, not light weights. To improve muscle tone in the legs, one would do leg extensions and curls, not chest exercises.

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Basics of a Workout: Phase OneWarm-up: The body transitions from non-

movement into action. Movements start slow and gradually increase in speed. Full range of motion done moderately is important. During this time the heart rate and body temperature start to rise and the joints loosen up.

1:2:3:

Workout: This period of activity trains the cardiovascular system. The training involves a regular workout 3-5 times per week, for 20-60 minutes at a target heart rate of 60-85% of the maximum. The movement may be cardiovascular equipment, high impact or low impact activities, aerobics, or step training. 1: 2: 3:

Basics of a Workout: Phase ThreeCooldown: This post-aerobic time brings the heart rate

down, lowers the breathing rate, and aids the post-aerobic blood flow. There should be a gradual decrease in the speed and intensity of the movement, followed by some light stretching.

1: 2:

At this time:

Begin to create your own physical fitness program using your portfolio.

Ask questionsGive it a TRY!

Closure:1. How is overload and progression related?2. What is the importance of a warm-up and

cooldown?