Chapter 3: Starting Your Own Fitness Program

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3-2

The Program Should Be Fun And Enjoyable

• Choose activities that are enjoyable to you

• Don’t select activities just because they are “in”

• Exercises should allow you to:– Achieve the ultimate goals of the fitness

program– Maintain your interest and motivation for a

long time

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What are the basic principles of a fitness program?

Overload

Progression

Consistency

Specificity

Diminishing returns

Reversibility

Individuality

SafetyFigure 3-1

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Should you do a warm-up routine before you exercise?

• Absolutely!

• The warm up functions to:– Increase core body temperature

– Stretch ligaments and muscles

– Increase flexibility

– Prepare the body for activity

– Prevent injury

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• A warm-up includes:– 2-3 minutes of general activity

• Breaking into a light sweat indicates increased muscle temperature

– Incorporation of stretching activity

– More contemporary approach may involve use of a dynamic warm-up

– Activity should follow the warm-up

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Workout

• The type and length of the workout should be goal dependent

• Workouts will differ significantly between individuals

Figure 3-4

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Cool-Down

• This period is essential

• Prevents pooling of the blood in the arms and legs– Aids in maintaining blood pressure and

assists the body in returning to a stable state

• Should last 5-10 minutes– May involve light stretching

3-8

What are the goals of your fitness program?

• Determine what you are attempting to accomplish

• Select exercises and activities that compliment those goals

• Less active individuals should focus on the components of physical fitness

• More active individuals/athletes may have to consider speed, power, agility and balance

3-9

How should you exercise?• The ACSM recommends that an individual

engage 30 minutes of exercise on most days– Could involve one activity for that period– May involve the total time spent doing various

activities

• Total amount of activity can be measured in minutes or monitored through calories burned

3-10

• National Academies of Science Institute of Medicine recommends: – One hour of moderately intense daily activity

to maintain maximal cardiovascular function

• Most Americans do not meet this standard– Individuals should gradually make the effort to

increase activity

3-11

• ACSM & AHA recommendations:– Healthy adults under the age of 65,

engage in:• Moderately intense aerobic exercise 30

minutes a day, minimum 5 days a week OR• Vigorously intense aerobic exercise 20

minutes a day, minimum of 3 days a week• AND 8-10 strength training exercises, 8-12

repetitions twice a week

3-12Figure 3-6

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Where do you begin?

• It is wise to begin early in life

• Anyone can benefit from fitness at any age

• Long term success in staying with the program has some basis in the underlying motivation for beginning the plan

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Precautions in Beginning a Fitness Program

• Exercise is generally safe for most individuals

• Always good to have your medical history and pre-existing medical conditions assessed prior to beginning a program– Especially if over age 30

• Pay attention to activity principles and guidelines

• Awareness of your body is critical for injury prevention