Setting Goals for Lifelong Fitness 13-2 Setting Goals for Lifelong Fitness

Planning a fitness program *Lifelong fitness- 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 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 short-term goals? Should be specific ls

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

Frequency- 3-5 times a week 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 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: Section 2 Review Page 329 Section 2 Packet