Steps to designing your own exercise program
- Get Medical Clearance
- Assess yourself (worksheet 72)
- Set Goals (SMART ones!)
- 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
- 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) ▲
- 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) ▲