1. Why are setting fitness goals a good idea? How can these goals help you in the future?

2.  One of the most important things you can do for your health now and in the future, is to start exercising regularly.  Regular exercise will help you maintain Lifelong Fitness-the ability to stay healthy and fit as you age.  To plan a successful fitness program you should define your goals, develop your program, and monitor your progress.

3.  An important long-term goal of any fitness program should be lifelong fitness. ◦ Choose activities that you enjoy and can continue as you get older. ◦ Vary your activity from day to day. ◦ Combine exercise with social activities whenever possible. Hike with friends or rake leaves with family.

4.  In planning a fitness program, you also need to know your more immediate, or short-term goals.  Example: if you want to gain more muscle mass, your program should include anaerobic exercises such as lifting weights.  Goals should be specific to help you measure your progress.

5.  Once you have decided your goals, think about your current schedule and fitness level.  Develop a fitness plan by marking a calender with your typical weekly schedule.  Decide what days and times are best for you to exercise.  Each week, plan what activities you will do and when you will do them.

6.  Your health  If you have health concerns, such as diabetes or asthma, work with your doctor to devise an appropriate fitness plan.  Your budget  Do the activities require special equipment or fees? Do you have the finances to acquire these things?  Where you live  What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change?

7.  The success of your fitness plan depends on four factors: ◦ How often you exercise ◦ How hard you exercise ◦ How long you exercise ◦ The types of exercise you choose  These factors make up the FITT formula, which stands for Frequency, Intensity, Time, and Type.

8.  Frequency  To stay or become physically fit, you should exercise at least 3-5 times a week.  Be sure to spread the workouts throughout the week.  Doing them all on one or two days can lead to injury and most likely will not allow your body to get in shape.

9.  Intensity  The only way to improve your physical fitness is to make your body do more than it normally does.  Target heart rate is an example: the rate at which your cardiovascular system receives the most benefits from exercise without working too hard.  Use the “talk test” to determine this.

10.  Time  The amount of time you spend exercising affects your level of fitness.  If you are just starting an exercising program, limit your time to only 10-15 minutes a day.  Gradually continue to increase the amount time each day.

11.  Type  The types of activities you choose are also important for your success.  Make sure that your exercise choices correspond to your goals and interests.  To prevent boredom and overuse injuries, you should practice Cross-training by participating in a wide variety of activities.  This will also insure that more areas of your body become fit.