Planning a Personal Exercise Program

Does this

represent

your life?

How to choose the best activities

• Cost • Where you live• Your level of health• Time and Place• Personal Safety• Comprehensive planning

Principles of an Exercise Program

• Overload working the body harder than normal.

• Progression gradual increase in overload to achieve higher levels of fitness

• Specificity particular exercises and activities improve particular areas of fitness.

F.I.T.T.

• Frequency– 3 to 4 times a week

• Intensity– Must reach overload

• Time/Duration– Working within target heart rate range for 20-30 min.

• Type– 75-80% aerobic and 20-25% anaerobic

Repetitions and Sets• To improve fitness, you must do

enough repetitions of each exercise to reach fatigue. – Repetitions represent how many

consecutive times you do an exercise. Example: 8-12 reps of bicep curls.

• A set refers to a group of repetitions, followed by a rest period of about one minute.– Example: 3 sets of 8-12 push ups with a

minute rest in between.

Warm up & Cool Down

Must be included in EVERY WORK OUT!

Prepare your muscles for work out by increasing heart rate first and then stretching.

VSPrepare your muscles to return to a resting

state and stretching.

Sometimes the warm up can be the same as the cool down!

Monitoring your <3 Rate

– Knowing your heart rate is important for three reasons:

1.  It assures you are training at the right intensity to gain benefit from the exercise.

2.  It also assures you are exercising at a safe intensity.

3.  It can tell you the amount of time you exercised in your target heart rate zone.