Planning a Personal Activity Program When planning a personal activity program, chose activities that you enjoy and that you can realistically do. The following factors may effect your activity choices: Cost Where you live Your schedule Your fitness level Your overall health Personal safety

Types of Activities Moderate-Intensity Physical Activities – daily dose of physical activity walking, climbing stairs, household chores, yard work Aerobic Activities – aim for at least three 20-minutes sessions each week of vigorous aerobic activity cycling, brisk walking, running, dancing, in-line skating cross country skiing, and most team sports Strength Training – at least two to three sessions per week of 20 to 30 minutes each with at least one day off between sessions Arms - rowing, cross country skiing, pull-ups, push-ups Legs - cycling, running, skating Abdomen – rowing, cycling, abdominal crunches

Principles of Building Fitness Specificity choosing the right types of activities to improve a given element of fitness Overload exercising at a level that’s beyond your regular daily activities Progression gradually increasing the demands on your body Regularity working out on a regular basis

Stages of a Workout Warm-up gentle cardiovascular activity that prepares the muscles for work

Workout the part of an exercise session when you are exercising at your highest peak. F: Frequency of workouts I: Intensity of workouts T: Type of activity T: Time (duration) of workouts

Cool-Down low-level activity that prepares your body to return to a resting state

Tracking Your Progress