13-2Setting 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

What are your

immediate short-term

goals?

Should be specific

DEFINE SHORT-TERM GOALS

• 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

DEVELOP YOUR FITNESS PLAN

• 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

FITT FORMULA

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