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Designing you own exercise program

Page history last edited by Helena Baert 12 years 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.

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