Planning a Personal Activity Program

Setting Physical Activity Goals Set realistic goals Develop a plan Meet USDA recommendations for physical activity 60 mins/day

Choosing Activities Pick something you enjoy, but also consider: Cost Where you live Your level of health Time and place Personal safety Comprehensive planning

Basics of a Physical Activity Program Overload – working the body harder than it is normally worked Builds muscular strength Contributes to overall fitness Achieved by increasing repetitions/sets Progression – gradual increase in overload necessary to achieve higher level of fitness

Basics of a Physical Activity Program Specificity – particular exercises and activities improve particular areas of health-related fitness Be sure to include the three basic stages: Warm-up… Workout… Cool-down…

The Warm-Up Warm-Up – activity that prepares the muscles for work Raise body temperature Stretch large muscles to reduce risk of injury

The Workout Workout – the part of an exercise program when the activity is performed at its highest peak Needs to follow F.I.T.T. formula Frequency – How often?... Intensity – How hard?... Time/Duration – How much time? Type – Which activity?

The Cool-Down Cool-down – an activity that prepares the muscles to return to a resting state Ending a workout abruptly can cause muscles to tighten and may make you feel dizzy.

Monitor Your Progress Resting Heart Rate – the number of times your heart beats in one minute when you are not active Average fitness level: 72-84 beats/min Good fitness level: Below 72 beats/min Four weeks of a fitness program can decrease your RHR by 5 to 10 beats