log inhelp

 | 

  • If you are citizen of an European Union member nation, you may not use this service unless you are at least 16 years old.

  • You already know Dokkio is an AI-powered assistant to organize & manage your digital files & messages. Very soon, Dokkio will support Outlook as well as One Drive. Check it out today!

View
 

Designing you own exercise program

Page history last edited by Helena Baert 15 years, 7 months ago

Steps to designing your own exercise program

 

  1. Get Medical Clearance
  2. Assess yourself (worksheet 72)
  3. Set Goals (SMART ones!)
  4. Choose activities for a balanced program: Include activities that develop health related components of fitness.

 

Physical Activity Pyramid[1]

 

Benefits of different types of programs[2]

Guidelines for Training

  • Train the way you want your body to change
  • Train regularly
  • Get in shape gradually; do not overtrain
  • Warm up before exercise
  • Cool down after exercise
  • Exercise safely
  • Listen to your body
  • Cycle the volume and intensity of your workouts
  • Try training with a partner
  • Train your mind
  • Add variety and have fun
  • Keep your exercise program in perspective
  • Exercise safely  
 

Progression of an Exercise Program

Get in shape gradually!

 

Amount of exercise for health benefits

Choosing a Fitness Center

  • Convenience
  • Atmosphere
  • Safety
  • Trained personnel
  • Cost
  • Effectiveness
 

 

Footnotes

  1. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg.39) ▲
  2. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg.42) ▲

Comments (3)

Katie Salling said

at 8:29 pm on Dec 1, 2008

The charts and pictures are great. They are a fun way to look at the information given. It is easy to create your own work out plan if you incorporate a few of these ideas into your everyday lifestyle.

Celeste Otto said

at 12:34 am on Dec 2, 2008

This artice had very good visuals and they also give a lot of information. Great job!

Olivia Lassiter said

at 12:30 am on Dec 4, 2008

Thia article gave a lot of good tips to creating an exercise program. I didn't know that the different types of programs (lifestyle, moderate, and vigorous) had different benefits.

You don't have permission to comment on this page.

Printable version