Designing a Fitness Program Health I

Resting Heart Rate  The number of times the heart beats per minute while at rest.  Your resting heart rate (RHR) should be calculated when you are very relaxed, such as before getting up from a good night’s sleep.

Resting Heart Rate (RHR)  The average adult resting heart rate is 50 to 80 beats per minute (bpm).

Find your pulse…  Carotid Artery. Your carotid artery runs vertically along both sides of your neck.  To find your carotid pulse, place your fingers at the top of your neck, just under your jaw at about the mid-point between your earlobe and chin.

Find your pulse  Radial Artery. The radial artery is the pulse point most commonly used to determine someone's heart rate.  Face either hand palm up and use the fingers from your other hand to locate your pulse.  Your radial artery is on the thumb's side (or outside) of your wrist when the palm of your hand is facing you.  Place your fingers half way between the tendons that run down the center of your forearm and the edge of your arm, on the thumb side, right at your wrist.  Make sure one finger is closer to your palm than the other, so they appear "stacked"; your fingers should be vertical on your wrist, not side-by-side.  You should feel a strong pulse here.

Relaxation  Close your eyes  Begin breathing in through your nose, and out through your mouth.

Resting Hear Rate (RHR)  Count your pulse for 6 seconds, then multiply by 10.

Maximum Heart Rate  The MAXIMUM number of times your heart should beat per minute while doing any physical activity.

Calculate Maximum Heart Rate  your age = MHR

Target Heart Rate  For you to gain cardiorespiratory health benefits from exercise, your heart rate range should reach your target heart rate zone.  Target Heart Rate Zone is normally between % of your maximum heart rate.

Active Heart Rate

F.I.T.T. FORMULA Cardiovascular Fitness  F REQUENCY :  Exercise must be performed three to five times per week

F.I.T.T. FORMULA Cardiovascular Fitness  I NTENSITY  If you train at 85% of your MHR, 20 minutes per session is enough.  If you train at 50-60% of your MHR, 60 minutes is needed to gain health benefits.

F.I.T.T. FORMULA Cardiovascular Fitness  T IME  20 – 60 minutes per session is recommended, depending on the intensity of the exercise.  The higher the intensity of the exercise, the less time you need to do it.

F.I.T.T. FORMULA Cardiovascular Fitness  T YPE  Any aerobic activity that keeps heart rate within your target heart rate zone is good.

F.I.T.T. FORMULA Muscular Strength and Endurance  F REQUENCY:  Weight train 3-5 times a week

F.I.T.T. FORMULA Muscular Strength and Endurance  I NTENSITY  Select a weight that you can safely lift at least 8 times, but no more than 12.  Weight lifted is called resistance.  Repetitions are the number of times an exercise is repeated.  A fixed number of repetitions followed by a rest period is called a set.

F.I.T.T. FORMULA Muscular Strength and Endurance  T IME  A total workout can be 30 minutes, but should not be longer than 60 minutes.

F.I.T.T. FORMULA Muscular Strength and Endurance  T YPE  Anaerobic activities such as weight lifting and sit- ups develop muscular strength and endurance.  To build endurance, lift lighter weights with more repetitions  To build strength, lift heavier weights, with fewer repetitions

F.I.T.T. FORMULA Flexibility  F REQUENCY:  Perform stretching 3-5 days a week.  For the best results, stretch daily.

F.I.T.T. FORMULA Flexibility  I NTENSITY  Hold at a comfortable stretch for seconds.  Never bounce as you stretch.  Repeat each stretch 3-5 times.

F.I.T.T. FORMULA Flexibility  T IME  Stretch for minutes.

F.I.T.T. FORMULA Flexibility  T YPE  Stretching can be done on its own or as part of a warm-up and cool-down.  Yoga is also a popular form of flexibility exercise.