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

2. 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.

3. 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

4. Define short-term goals
What are your immediate short-term goals?
Should be specific ls

5. 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

6. 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 minutes of exercise per day. Increase to over time
Type- goal appropriate. CROSS-TRAINING- wide variety of activities

7. Monitor your progress
Notice Progress
Weekly
Significant changes within 12 weeks
Don’t monitor just your weight
Resting heart-rate- 72

8. After your fitness plan
Increase intensity or time of your workout to see results
Combine exercise and healthy eating habits

9. 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

10. The workout
The Workout
PEAK LEVEL
Entire day of rest between strength training

11. 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.

12. Complete:
Section 2 Review Page 329
Section 2 Packet