Planning a fitness program

Setting Goal

• What are you trying to do?– Lose weight– Gain weight (muscle)– Get faster– Lift heavier – Beach muscles– Jump higher– Become superior

Plan out your exercises

• Monday: Chest and back

• Tuesday: Legs and core

• Wednesday: Cardio and agility

• Thursday: Shoulders and core

• Friday: Bi’s and tri’s and cardio

• Saturday: Cardio and Core

• Sunday: Rest

Continue to plan

• Monday

• CHEST:– Bench, dumbbell incline bench, cable flys,

rack lock outs, dips

• BACK:– Lat pull down, Seated rows, reverse flys, low

back extentions

Continue to plan even more

• Bench: 4 sets 135, 185, 205, 225

• Incline dumbbell press: 3 sets 75

• Cable flys: 3 sets 25, 30, 35

• Rack lockouts: 4 sets 245

• Dips: 3 sets MAX

Things to consider

• Where you live

• Interests

• Current level of health****

• Time and place

• Safety

• Comprehensive plans– Address all needs of the body

Terms to know

• Cross training– Combining more than one method of exercise,

to achieve physical fitness

• Overload– Working the body harder than it is used to– Increase weight, reps, sets, time.

• Progression– Gradual increase in overload– When it gets too easy, go harder

More terms

• Specificity– Performing exercises that achieve your goals

• Warm up– Raises core body temp, lubricates the joints– Which come 1st… warm up or stretch??

• Cool Down– Gradually decreasing the activity– Allow blood to move to other parts of the body

F.I.T.T. Formula

• Frequency:– How often you do the

activity each week

• Intensity:– How hard you are

working during a given session

• Time:– How much time you

devote to a given session

• Type:– Which type of exercise

are you performing

Something to talk about

• How does the principle of Overload relate to the Principle of F.I.T.T.?