Putting Together a Fitness Program<\/p>\n
Measure your current fitness level<\/p>\n
Help define strengths and weaknesses<\/p>\n
Can help choose appropriate exercises<\/p>\n
Use the guidelines previously discussed<\/p>\n
Specific \u2013 know exactly what you plan to do<\/p>\n
Measurable \u2013 quantify your results\/progress<\/p>\n
Attainable \u2013 within your physical limits<\/p>\n
Realistic \u2013 manage your expectations<\/p>\n
Timeline – Deadlines \u2013 be reasonable<\/p>\n
Select activities\/exercises that will meet your goals<\/p>\n
Apply FITT Principle to Each Activity<\/p>\n
FITT \u2013 Frequency, Intensity, Time for each Type<\/p>\n
CRE <\/p>\n
150 min\/wk moderate (e.g. brisk walk)<\/p>\n
75 min\/week vigorous (e.g. jogging)<\/p>\n
More is better<\/p>\n
3-5 days per week\/20-60 min per day<\/p>\n
Muscular Strength\/Endurance<\/p>\n
2 non-consecutive days<\/p>\n
1 or more sets per body part each day<\/p>\n
8-12 reps per set<\/p>\n
Intense enough to fatigue, still finish reps<\/p>\n
Flexibility<\/p>\n
2-3 days\/week minimum<\/p>\n
Stretch to mild discomfort for 10-30 sec x 2-3 sets<\/p>\n
Sample Workout Schedule<\/p>\n
Mon Weight Training (30 min)<\/p>\n
Tues Jogging (30 min), Stretching (20 min)<\/p>\n
Wed Circuit (45 min), Stretching (10 min)<\/p>\n
Thur Jogging (30 min), Stretching (20 min)<\/p>\n
Fri Weight Training (30 min)<\/p>\n
Weekend Another activity (hike, swim, etc)<\/p>\n","protected":false},"excerpt":{"rendered":"
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 \u2013 know exactly what you plan to do Measurable \u2013 quantify your results\/progress Attainable \u2013 within your physical limits Realistic \u2013 manage your expectations Timeline – Deadlines \u2013 be […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[10],"class_list":["post-105975","post","type-post","status-publish","format-standard","hentry","category-research-paper-writing","tag-writing"],"_links":{"self":[{"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/posts\/105975","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/comments?post=105975"}],"version-history":[{"count":0,"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/posts\/105975\/revisions"}],"wp:attachment":[{"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/media?parent=105975"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/categories?post=105975"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/papersspot.com\/blog\/wp-json\/wp\/v2\/tags?post=105975"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}