1. Planning a Fitness Program

2. First Things 1 st Have a specific Goal in mind This way you will know when you have accomplished something

3. 1. Selecting the Right Exercises You want to choose exercises that include strength, endurance and flexibility

4. 2. MAKING A SCHEDULE Make a schedule that will help you exercise consistently Keep track of the amount you exercise each day and each week Be flexible with your schedule Be willing to try new activities

5. PLANNING YOUR WORKOUT Workout should include the following elements - Warm up - - Workout activity - Cool down

6. Warm-up and Cool down Warm-up – Gentle exercise you do to prepare your muscles for vigorous exercise Cool down – Gentle exercises that let your body adjust to ending a workout –If end to abruptly, muscles may tighten or you may feel faint –Continue to exercise at a slower pace

7. YOUR WORKOUT To meet your goals, you need to pay attention to the FREQUENCY, INTENSITY, AND DURATION Frequency – how often you workout each week Intensity – how much energy you use when you work out Time – duration or how long each workout lasts

8. YOUR TARGET HEART RATE Target heart rate – How many heartbeats per minute Want to attain lower end of heart rate range

9. Finding Target Heart Rate Subtract your age from 220 Multiply by 0.6 to find Low end of heart rate Multiply by 0.8 for the high end of heart rate

10. To Check Actual Heart Rate Take pulse for 15 seconds in middle of exercise session and Multiply number of beats times four Pulse – 15 seconds x 4 = heart rate

11. Checking Your Progress How do you feel Are you achieving your goals

12. TIPS TO ASSESS YOUR PROGRAM If you’ve been working out for 4-6 weeks you should see some results Keeping a fitness log will help you see how far you have come If you have achieved your goal – set a new one