Creating Your Personal Program:

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Planning a Personal Activity Program

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PLANNING A PERSONAL ACTIVITY PROGRAM

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Presentation transcript:

Creating Your Personal Program: Created by T Stivers Schindewolf Intermediate Chapter 4 Day 6

Are you physically fit? RESTING HEART RATE Able to carry out daily tasks and have energy left over? RESTING HEART RATE Number of heartbeats in one minute when you have been resting Less than 72 indicates good fitness

Making a Personal Activity Plan 1st Consult your doctor 2nd Set goals – workout up to 60 minutes a day for 3-5 days 3rd Plan a variety of activities considering cost, location, level of health, time, and safety Aerobic = 3 - 5 days a week for 20-40 minutes Anaerobic = 2-3 days a week - NOT back to back days and work all muscle areas! Flexibility activities – same day as aerobic workouts

Follow the F.I. T. T. formula Warm-up activity that prepares muscles to work & raises heart rate (includes stretching) Workout – when activity is performed at its peak (aerobic activity) Follow the F.I. T. T. formula requency ntensity F I T T 75% of your time on aerobic 25% on anaerobic ime/duration ype of activity - variety and different muscle groups Cool-down – returns muscles to a resting state

FYI for the advanced workout person: Target Heart Rate - range that you want to keep your heart rate in while exercising aerobically Max heart rate 220 220 60% 85% - - your resting rate - age X .60 X .85 Your max heart rate + Resting rate + Resting rate Target Zone Pg. 84 Book to Target Heart Rate for workout

Your Fitness Status Beginner Intermediate Advanced Minutes 0 - 15 16 - 30 31 - 45 46 - 60 More than Number of Times min 1 Hour 1 Time 2 Times 3 Times 4 Times 5 Times 6 Times Beginner Intermediate Advanced