Planning a Personal
Exercise Program
How to choose the best
activities
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Cost
Where you live
Your level of health
Time and Place
Personal Safety
Comprehensive planning
Principles of an Exercise
Program
• Overload  working the body
harder than normal.
• Progression  gradual increase in
overload to achieve higher levels
of fitness
• Specificity  particular exercises
and activities improve particular
areas of fitness.
F.I.T.T.
• Frequency
– 3 to 4 times a week
• Intensity
– Must reach overload
• Time/Duration
– Working within target heart rate
range for
20-30 min.
• Type
– 75-80% aerobic and 20-25%
anaerobic
Repetitions and Sets
• To improve fitness, you must do enough
repetitions of each exercise to reach
fatigue.
– Repetitions represent how many consecutive
times you do an exercise. Example: 8-12 reps
of bicep curls.
• A set refers to a group of repetitions,
followed by a rest period of about one
minute.
– Example: 3 sets of 8-12 push ups with a
minute rest in between.
Warm up & Cool Down
Must be included in EVERY
WORK OUT!
Prepare your muscles for work out
by increasing heart rate first and
then stretching.
VS
Prepare your muscles to return to a
resting state and stretching.
Sometimes the warm up can be the same as the cool
down!
Monitoring your <3 Rate
– Knowing your heart rate is important for
three reasons:
1. It assures you are training at the right
intensity to gain benefit from the exercise.
2. It also assures you are exercising at a
safe intensity.
3. It can tell you the amount of time you
exercised in your target heart rate zone.