Health Stats This graph shows the percentage of teens who participate in vigorous physical activity on a regular basis. How would you explain the trends in this graph?

Planning a Fitness Program Lifelong fitness is the 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 An important long-term goal of any fitness program should be lifelong fitness. Choose activities that you enjoy and can continue as you age. Vary your activities from day to day. Combine exercise with social activities whenever possible.

Define Short-Term Goals In planning a fitness program, you also need to know your more immediate, or short-term goals. Your goals should be specific to help you measure your progress. Your time frame for reaching your goals also needs to be realistic.

Develop Your Fitness Plan Develop a fitness plan by marking a calendar with your typical weekly schedule. Your Health If you have health concerns, work with your doctor to devise an appropriate fitness plan. Your Budget Do the activities require special equipment or fees? Where You Live What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change?

The FITT Formula FITT formula stands for frequency, intensity, time, and type. Frequency To become or stay physically fit, you should exercise at least 3 to 5 times a week. Intensity Target heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard. Time The amount of time you spend exercising affects your level of fitness. Type To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities.

Monitor Your Progress You may find that you look better, sleep better, and feel more alert. You might also notice that you have gained muscle strength or lost weight. One good indicator of improved fitness is a drop in your resting heart rate.

Monitor Your Progress A chart, such as this one, can help you monitor your progress.

Alter Your Fitness Plan As your fitness improves, your workouts may become too easy. By slightly increasing the intensity or time of your workout, you should continue to see positive results. Remember that, no matter what your fitness goals are, you need to combine your exercise program with healthy eating habits.

Phases of Exercise • The safest workouts begin with a warm-up period and end with a cool-down period. Stretching exercises should be part of both the warm-up and cool-down periods.

Warming Up and Stretching A warm-up is a five- to ten-minute period of mild exercise that prepares your body for a vigorous workout. A warm-up should include some of the same motions as your planned activity, but at a slower pace. Your warm-up should also include five to ten minutes of stretching. Hold stretches for 15 seconds.

The Workout The workout is when you perform an activity at its peak level. To be effective, your workout should follow the FITT formula.

Cooling Down and Stretching The cool-down is a period of mild exercise, such as walking, performed after a workout. Your cool-down should be at least as long as your warm-up. Stretching after your cool-down loosens muscles that may have tightened during exercise. Spend at least five minutes repeating the stretches you did during your warm-up period.

Suggested Exercise Session

Suggested Exercise Session