Transcript 13-2

13-2
Setting Goals for Lifelong Fitness
PLANNING A FITNESS PROGRAM
*Lifelong fitnessThe ability to stay healthy and fit as you age.
* To plan a successful fitness program you should define
your goals, develop your program, and monitor your
progress.
DEFINE LONG-TERM GOALS
Activity you
enjoy
Activity you
can do as you
age
Vary activities
from day to
day
Combine
exercise and
social activities
DEFINE SHORT-TERM GOALS
What are your
immediate shortterm goals?
Should be
specific
DEVELOP YOUR FITNESS PLAN
• Create a calendar of typical week
• What days and times can you fit
in a workout?
Considerations to developing plan
include:
• Your Health- consult a doctor
• Your Budget- do you need special
equipment?
• Where you live- activities that are
area appropriate
FITT FORMULA
• Frequency- 3-5 times a week
• Intensity- increase cardio endurance, within target
heart rate. Target Heart Rate= rate at which your
cardiovascular system receives the most benefits from
exercise without working too hard.
• Talk Test- Can you talk? Can you sing?
• Time- start with 10-15 minutes of exercise per day.
Increase to 20-30 over time
• Type- goal appropriate. CROSS-TRAINING- wide
variety of activities
MONITOR YOUR PROGRESS
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Notice Progress
Weekly
Significant changes within 12 weeks
Don’t monitor just your weight
Resting heart-rate- 72
AFTER YOUR FITNESS PLAN
• Increase intensity or time of your workout to see results
• Combine exercise and healthy eating habits
PHASES OF EXERCISE
• Warm-up and cooldown
• Warming up and Stretching• 5-10 minutes of mild exercise that prepare your body for vigourous workout
• Body temperature and heart rate will speed up, muscles become more flexible
THE WORKOUT
The Workout
• PEAK LEVEL
• Entire day of rest between strength training
COOLING DOWN & STRETCHING
Cool-down period
• Walking
• Body temperature and heart-rate will decrease
• Stop to abruptly, blood can collect in muscles and not return quickly enough to your heart
and brain, which can result in dizziness or possibility of fainting.
• Stretching can prevent muscle and joint soreness
• Spend at least 5-mimnutes repeating the stretches you did during your warm-up period.
COMPLETE:
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