Section 13.2 Setting Goals for Lifelong Fitness Slide 1 of 21 Objectives Develop a plan for achieving lifelong fitness. Describe the three phases of exercise. Section 13.2 Setting Goals for Lifelong Fitness

Section 13.2 Setting Goals for Lifelong Fitness Slide 2 of 21 Health Stats This graph shows the percentage of teens who participate in vigorous physical activity on a regular basis. How would you explain the trends in this graph?

Section 13.2 Setting Goals for Lifelong Fitness Slide 3 of 21 Lifelong fitness is the ability to stay healthy and fit as you age. Planning a Fitness Program To plan a successful fitness program you should define your goals, develop your program, and monitor your progress.

Section 13.2 Setting Goals for Lifelong Fitness Slide 4 of 21 An important long-term goal of any fitness program should be lifelong fitness. Define Long-Term Goals Choose activities that you enjoy and can continue as you age. Vary your activities from day to day. Combine exercise with social activities whenever possible.

Section 13.2 Setting Goals for Lifelong Fitness Slide 5 of 21 In planning a fitness program, you also need to know your more immediate, or short-term goals. Define Short-Term Goals Your goals should be specific to help you measure your progress. Your time frame for reaching your goals also needs to be realistic.

Section 13.2 Setting Goals for Lifelong Fitness Slide 6 of 21 Develop a fitness plan by marking a calendar with your typical weekly schedule. Develop Your Fitness Plan Your Health If you have health concerns, work with your doctor to devise an appropriate fitness plan. Your Budget Do the activities require special equipment or fees? Where You Live What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change?

Section 13.2 Setting Goals for Lifelong Fitness Slide 7 of 21

Section 13.2 Setting Goals for Lifelong Fitness Slide 8 of 21 FITT formula stands for frequency, intensity, time, and type. The FITT Formula Frequency To become or stay physically fit, you should exercise at least 3 to 5 times a week. Intensity Target heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard. Time The amount of time you spend exercising affects your level of fitness. Type To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities.

Section 13.2 Setting Goals for Lifelong Fitness Slide 9 of 21

Section 13.2 Setting Goals for Lifelong Fitness Slide 10 of 21 You may find that you look better, sleep better, and feel more alert. Monitor Your Progress You might also notice that you have gained muscle strength or lost weight. One good indicator of improved fitness is a drop in your resting heart rate.

Section 13.2 Setting Goals for Lifelong Fitness Slide 11 of 21 Monitor Your Progress A chart, such as this one, can help you monitor your progress.

Section 13.2 Setting Goals for Lifelong Fitness Slide 12 of 21 As your fitness improves, your workouts may become too easy. Alter Your Fitness Plan By slightly increasing the intensity or time of your workout, you should continue to see positive results. Remember that, no matter what your fitness goals are, you need to combine your exercise program with healthy eating habits.

Section 13.2 Setting Goals for Lifelong Fitness Slide 13 of 21 The safest workouts begin with a warm-up period and end with a cool-down period. Phases of Exercise Stretching exercises should be part of both the warm-up and cool-down periods.

Section 13.2 Setting Goals for Lifelong Fitness Slide 14 of 21 A warm-up is a five- to ten-minute period of mild exercise that prepares your body for a vigorous workout. Warming Up and Stretching A warm-up should include some of the same motions as your planned activity, but at a slower pace. Your warm-up should also include five to ten minutes of stretching. Hold stretches for 15 seconds.

Section 13.2 Setting Goals for Lifelong Fitness Slide 15 of 21 The Workout The workout is when you perform an activity at its peak level. To be effective, your workout should follow the FITT formula.

Section 13.2 Setting Goals for Lifelong Fitness Slide 16 of 21 The cool-down is a period of mild exercise, such as walking, performed after a workout. Cooling Down and Stretching Your cool-down should be at least as long as your warm-up. Stretching after your cool-down loosens muscles that may have tightened during exercise. Spend at least five minutes repeating the stretches you did during your warm-up period.

Section 13.2 Setting Goals for Lifelong Fitness Slide 17 of 21 Suggested Exercise Session

Section 13.2 Setting Goals for Lifelong Fitness Slide 18 of 21 Suggested Exercise Session

Section 13.2 Setting Goals for Lifelong Fitness Slide 19 of 21 Vocabulary lifelong fitnessThe ability to stay healthy and fit as you age. FITT formulaA fitness plan that depends on four factors of exercise: frequency, intensity, time, and type. target heart rateThe heart rate at which your cardiovascular system receives the most benefits from exercise without working too hard. cross-trainingParticipating in a wide variety of activities.