1. FITNESS FOR LIFE AFE 203 Exercise Program LECTURE FOUR

2. If you haven’t been exercising, it is important not to start off too fast or too hard. If you overdo it, you are likely to end up feeling discouraged or causing strain, pain or injury to yourself. Getting Started with an Exercise Program

3. Your doctor can give you advice about setting realistic goals for yourself, as well as information regarding your target heart range Any history of health condition that may put you at risk during the exercise program. Talk to your doctor before beginning a new program.

4. Begin gradually Set small goals at the beginning, such as exercising 10 minutes every other day for the first week. Add 5 minutes to your workout time each week until you reach 30 minutes per workout..

5. Make a commitment to stay with your program for one month, despite minor aches and pains or other resistance to exercise. By the end of the first month you may be starting to notice enough benefits to make the exercise self- motivating. Be aware that becoming highly fit after being out of shape can take 3 to 4 months or longer. Give yourself a one- month trial period.

6. A few aches and pains when starting out are normal if you’ve been out of shape. You can expect the discomfort to pass as you grow in strength and endurance. If you have pain that seems excessive or if it lasts for more than a few days, see your doctor. Expect some initial discomfort.

7. See if you can learn to enjoy the exercise itself. If you jog or ride a bike, try to find a scenic jogging path or other pleasant surroundings. Don’t focus on competition with others or yourself — this will tend to increase rather than reduce anxiety and stress. Try to focus on the process of exercise.

8. Your body needs a gradual warm-up before vigorous exercise. Ten minutes of stretching exercises will usually be sufficient to warm up. Cool-down should last about 5minutes. Walking around and stretching will help bring blood back from arm and leg muscles to the rest of your body. Remember to and cool down. warm up

9. Avoid exercising within 90 minutes before a meal and don’t eat until one hour after exercising. This will give your body time to digest food before it redirects energy to exercise. Coordinate your eating and exercise.

10. Avoid exercising when you feel ill or overstressed (try a deep relaxation technique instead). Stop exercising if you experience any sudden, unexplainable physical problems. Exercise when you feel sick. Don’t

11. Exercising with others will help you stay motivated and can be more fun. Exercise with a friend.

12. These include: Warm-up Exercise Cool-down Progression of an Exercise Program

13. Warm-up: This should consist of 5 to 10 minutes of slow static stretching or exercise. This prepares the body for more vigorous activity. All stretching should be done slowly and smoothly, not with bouncy, jerky motions. The hamstring muscles in the back of the legs and the Achilles tendon in the back of the ankle especially need to be stretched. Two good stretching exercises are knee-hugging and wall-push stretches.

14. Exercise The exercise session should consist of 20 to 30 minutes of steady, continual activity at an intensity within the target heart range. Check your heart rate 10 minutes into your activity, and again after another 10 minutes. This will let you know whether you are reaching your target heart rate and maintaining it. It is important to maintain the target heart rate in order to achieve the aerobic benefit of exercising.

15. Cool-down: This phase gradually decreases the intensity of the workout to ease the body back to the resting state. Cool-down should last about 5 minutes. A slow walk or the same exercises used for the warm-up can be used to cool down.

16. WHEN TO STOP EXERCISING If you experience any of the following symptoms during exercise, STOP and REST. Call your doctor if your symptoms persist. Dizziness or lightheadedness. Abnormal heart rhythm. Pain in the chest under the breastbone and/or down the arm. Pain in the knees, feet, or ankles.

17. Arrangement of Activities Does it matter which activity you do first?Does it matter which activity you do first? The answer is a solid no. Depending on your personal fitness goals, the order of the activities has little effect on the training results as long as you follow the recommended exercise guidelines.The answer is a solid no. Depending on your personal fitness goals, the order of the activities has little effect on the training results as long as you follow the recommended exercise guidelines.

18. Arrangement of Activities If your objective is overall physical fitess, the following basic exercise procedure is recommended:If your objective is overall physical fitess, the following basic exercise procedure is recommended: Begin with a progressive warm-up for a smooth transition from rest to vigorous activity.Begin with a progressive warm-up for a smooth transition from rest to vigorous activity. Do your endurance exercise secondDo your endurance exercise second

19. Arrangement of Activities.Perform your strength exercises after your cardiovascular activity..Perform your strength exercises after your cardiovascular activity. Finally, gradually cool down to restore normal blood circulation and resting metabolism. This is also a good time for a few stretches to finish your training session feeling loose and relaxed.Finally, gradually cool down to restore normal blood circulation and resting metabolism. This is also a good time for a few stretches to finish your training session feeling loose and relaxed.

20. Arrangement of Activities How do you know how many workouts to do each week?How do you know how many workouts to do each week? To avoid over-training when combining strength and endurance exercise, stick to a schedule of three days per week.To avoid over-training when combining strength and endurance exercise, stick to a schedule of three days per week.

21. Evaluating Your Progress As explained earlier in the class, four specific components related to overall physical fitness are body composition, muscular strength, joint flexibility, and cardiovascular endurance. These are key areas to examine when judging your overall fitness.As explained earlier in the class, four specific components related to overall physical fitness are body composition, muscular strength, joint flexibility, and cardiovascular endurance. These are key areas to examine when judging your overall fitness.

22. Evaluating Your Progress Body Composition- Tape Measure, Caliper, Bod PodBody Composition- Tape Measure, Caliper, Bod Pod Muscular Strength - Push Ups / Curl Ups/ 1 RM Max Bench Press or SquatMuscular Strength - Push Ups / Curl Ups/ 1 RM Max Bench Press or Squat Joint Flexibility - Sit and Reach TestJoint Flexibility - Sit and Reach Test Cardiovascular Endurance- 1.5 Mile Run/ 3 Min Step Test, Bicycle Ergometer TestCardiovascular Endurance- 1.5 Mile Run/ 3 Min Step Test, Bicycle Ergometer Test

23. The FITT Principle Applied to Health-Related Components of Fitness Copyright © 2010 Pearson Education, Inc.

24. Rating of Perceived Exertion (RPE) Scale Copyright © 2010 Pearson Education, Inc.

25. Activity Break: Create a Fitness Program Plan List three to five fitness goals you have for this semester. How do you plan to achieve these goals? When do you plan to implement this change? Start date: End date:

26. Activity Break: Create a Fitness Program Plan How do you plan to measure your achievements? “The way I feel” is not an acceptable measure. How will you reward yourself? What tools will you use to monitor your progress toward your goals? What is your support system for this fitness program? Friends? Family?

27. Copyright © 2010 Pearson Education, Inc.

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