1. Design a Fitness Program
“Lets be Great”

2. Planning your fitness program
Before you start any fitness program, there are several factors you should consider.
Be sure to consult your doctor about your program if you do have any health concerns
You should schedule a physical examination with your doctor
Be sure to choose activities that fit your schedules and that wont make you bored easily
Cost is something to think about before choosing an activity

3. Here are the steps to design a fitness program are…
Check your RHR
-RHR (Resting heart Rate) is the number of times the heart beats per minutes
- RHR should be taken three mornings in a row to get your average
- It should be calculated when you are relaxed
- Count your pulse for 60 sec.
- The average adult RHR is 50 to 80 beats per minute
- Teens RHR is a little higher than an average adult
- World’s best endurance athletes have resting heart rates below 40 bpm

4. Calculate Your Target
- To maximum your heart rate from exercise, your heart rate should reach your target heart rate zone (normally between 60 and 85 % of maximize heart rate)
- MHR is the maximum number of times your heart should beat per minutes while doing physical activity
- MHR subtracting your age from 220
- Multiply your MHR by 60%(0.6) and 85% ( 0.85) to calculate your target heart rate zone

5. Assess your fitness

6. 4. Set Your Goals - Make sure your goals are based on your physical abilities and well planned - Choose goals that you want to achieve - Break your goals into short- term and long terms goals. Short term goals should help you to divided a fitness program into manage “pieces” - Write down specific objectives that will help you reach your short term goal * Make sure one of your objectives is to eat healthy*

7. Getting fitt
The FITT formula is made up of four important parts of the fitness training
F- Frequency- how many days per week to exercise?- At least 3 to 5 days
I- Intensity- how hard to do the exercise?- At least 85% of your MHR at 20 min is the minimum
T- Time- How long to do the exercise?- At least 20 minutes to 60 minutes(1hr)
T- Type- What type of exercise- Any exercise

8. Develop Muscles fits F- Frequency- three to five days a week
I- Intensity- until you are burned out
T- Time- 20 mins. to 60 mins.
S- Sets- How many times you repeat the exercise with repetitions
(Repetitions- numbers of times an exercise is repeated)
For an Example
Squats- 3x10-15

9. Exercise the safe way 1.Get conditioned
conditioning is an exercise program that promotes cardiorespiratory and muscular endurance.
The progressive overload principle states that physical demands or overload placed on the body that will caused the body to develop in response to the overload.
The overload must increased or progress over time for continued physical improvement to occur
Placing enough overload on muscles will cause then to become fatigued and sore or achy after a workout
Resting helps to develop muscular strength and endurance as sore muscles need time to recover

10. 2. Warm up and Cool down
3.Stretch
Warming up increase blood flow to muscles, stretches your muscles and ligaments and increase your heart rate
Stretching is an important part of any warm up and cool down
Stretching regularly and properly will help you avoid tight muscles and may prevent injuries
Always stretch slowly
Hold stretches for 7 to 10 secs
Holds the stretches for up to 30 seconds to increase flexibility

11. Always include periods of rest in your training program
4. Avoid Dehydration
5.Avoid Overtraining
Dehydration is a state in which the body has the last more water than has been taken in
Drinking water during a workout ensures that your blood volume is maintained so that the circulation and sweating can continue to be at normal level
Good Blood circulation helps maintain correct body temperature and minimizes stress on your heart
Overtraining is training too much, too intensity or too quickly for your abilities
Always include periods of rest in your training program
Active rest involves lowering the intensity of a workout or taking part in other activities.

12. Wear comfortable clothing
6. Choose the correct equipment and clothing
Wear comfortable clothing
Dress suitably for the weather and exercise intensity
Always wear safety equipment and wear it correctly
Choose shoes that are made for your activity
Make sure you can be seen
Obey laws, regulations and warning signs

13. Treating minor sports injuries
Swelling causes pressure in the injured area and this increase in pressure causes pain
You must quickly control swelling because swelling slows down the healing process
Apply the RICE principle to control swelling rest, ice, compression and elevation
Rest- It is important to protect the injured muscles, ligament, tendon or tissue from further injury
Ice- Apply ice bags or cold packs on the injured site and leave it on for no longer than 15 to 20 minutes
Compression- It reduces the swelling
Elevation- Raising the injured site above the heart level when possible can reduce swelling

14. Playing it safe!!
Exercising is a great way to stay physically fit. IF you follow the basic rules to avoid injuries and avoid supplements and drugs, you will find out how much fun it can be to exercise and be fit.