Setting Goals for Lifelong Fitness

Lifelong Fitness Ability to stay healthy and fit as you age Habits develop during teen years Develop good habits of physical exercise Lifelong Fitness Define goals Develop a program/plan Monitor your progress

Define Goals Long-term goals Activities you enjoy Vary your activities Lowers risk of injury Fit your daily schedule Reduce boredom Exercise and social activities Short term goals Look at components of fitness Determine which you would like to increase P-SMARTY

Learning Log Think about your activity that you like to do Determine 1 long-term goal to help you in your activity Pick a component of fitness for activity Develop a short term goal using P-SMARTY for that component of fitness

Develop Fitness Plan Write out your schedule for week/day Write in physical activity If not, it may not get done Consider Your health Health concerns? Start slow and small Your budget Do things that don’t require money Where you live Seasons?

FITT Formula Success of a program depends on the FITT formula Frequency Intensity Time Type

FITT Frequency How often you exercise Exercise 5 times a week DO NOT leave all exercise for weekend Could lead to injury Intensity How hard you exercise Enhanced performance Make your body do more than it normally does Talk test vs. sing test Target heart rate zone

Learning Log-Target Heart Rate Find resting heart rate (RHR) Male- (220-age) Female- (226-age) Subtract RHR Multiply by.6 and.8 Add RHR to both numbers Learning Log Calculate a target heart rate for a 55 year old man with a resting heart rate of 85. A 28 year old woman with a resting heart rate of 70 Your own

FITT Time How long 60 minutes a day Beginners minute chunks More advanced minute chunks Type What kind Specificity Exercises correspond with goals Cross-training Walking & biking Football & weight training Dance & gymnastics

Monitor Progress “Even if you are on the right track, you’ll get run over if you just sit there.” Will Rogers Make a chart Write down everything you do If it wasn’t written down, it didn’t happen! Significant changes within 12 weeks Look better Sleep better Feel more alert Gained muscle Lost weight Drop in resting heart rate

Alter Fitness Plan As fitness improves, workouts will become easy Increase intensity or time of workout Exercise programs should be combined with healthy eating If something is not working or you are not getting results, do not be afraid to try something else

Learning Log Using the FITT principle, develop the chart to show how you will accomplish your fitness goals. Work with a partner to compare goals and charts

Warm-up & Stretch 5 to 10 minute period of mild exercise that prepares your body for vigorous exercise Same motions but lower pace Body temperature rises Heart rate speeds up Muscles become more flexible 5 to 10 minutes of dynamic stretching

Workout Performing activity at peak level minutes for cardiorespiratory minutes for muscular strength & endurance Follow FITT principle to be effective Cardiorespiratory and muscular strength same day Lower numbers Cardiorespiratory and muscular strength different days Higher numbers DO NOT work same muscles 2 days in a row Muscles need an entire day to recover

Cooling Down & Stretch 5 to 10 minutes of mild exercise after workout Blood pooling, not returning to heart & brain Dizzy and faint Static stretching for 5-10 minutes Loosens muscles that tightened during exercise Helps prevent muscle soreness DOMS-delayed onset muscle soreness Cardiorespiratory and muscular strength same day About 70 minutes Cardiorespiratory and muscular strength different days About minutes

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