Putting Together a Fitness Program
Measure your current fitness level
Help define strengths and weaknesses
Can help choose appropriate exercises
Use the guidelines previously discussed
Specific – know exactly what you plan to do
Measurable – quantify your results/progress
Attainable – within your physical limits
Realistic – manage your expectations
Timeline – Deadlines – be reasonable
Select activities/exercises that will meet your goals
Apply FITT Principle to Each Activity
FITT – Frequency, Intensity, Time for each Type
CRE
150 min/wk moderate (e.g. brisk walk)
75 min/week vigorous (e.g. jogging)
More is better
3-5 days per week/20-60 min per day
Muscular Strength/Endurance
2 non-consecutive days
1 or more sets per body part each day
8-12 reps per set
Intense enough to fatigue, still finish reps
Flexibility
2-3 days/week minimum
Stretch to mild discomfort for 10-30 sec x 2-3 sets
Sample Workout Schedule
Mon Weight Training (30 min)
Tues Jogging (30 min), Stretching (20 min)
Wed Circuit (45 min), Stretching (10 min)
Thur Jogging (30 min), Stretching (20 min)
Fri Weight Training (30 min)
Weekend Another activity (hike, swim, etc)