Planning Your Fitness Program Chapter 12 Lesson 3

Your Fitness Plan 60 minutes almost everyday Different activities Moderate-intensity physical activity Aerobic activities Strength training Flexibility exercises

4 Principles Of Building Fitness Specificity Overload Progression Regularity

Stages Of A Workout Warm-up: gentle cardiovascular activity that prepares muscles for work Increases blood flow, Increase pulse & body temp After warm-up stretch Workout: exercising at highest peak Cardio endurance is the foundation! Use F.I.T.T.

F.I.T.T Frequency Intensity Time Type

Tracking You Progress Resting heart rate (RHR) Number of times the heart beats per minute at rest Find pulse-> count for 10 seconds-> times by 6 Average = 3 mornings in row

Target Heart Rate Zone (THRZ) Range that should be reached during exercise Between 60%-80% MHR MHR (maximum heart rate): max number of times heart should beat per minute while exercising Calculation (KNOW FOR TEST) 220-your age=MHR (maximum heart rate) MHR x 60% & MHR x 80% = zone Recovery Time The faster heart beat goes back RHR the better your cardio respiratory endurance is

THRZ example (Use your age not mine!) 220-30= 190(MHR) 190 x 0.60= 114(low end of THRZ) 190 X 0.80= 152(high end of THRZ) Heart rate needs to be between 114-152 beats per minute when exercising

Stages Of A Workout Cool-down: low-level activity that prepares your body to return to a resting state 5-10 minutes Stretching is important

When will you see changes? Average = 6 weeks