Physical Fitness

“My Plan”

How to Develop a Physical Fitness Program

• The foundation of any good physical fitness program is a specific, achievable goal that you can easily track. Training frequency and intensity will be determined by that goal and your current level of fitness. It is important to make every training session an important part of your weekly schedule and something that should not be canceled.

Step 1• Write down a goal that is specific,

measurable and achievable. Remember to take into account how familiar you are with physical training techniques and any medical conditions you may have.

Step 2• Select an appropriate training frequency, exercise order and

training volume. Recommend a combination of aerobic activity, strength training and flexibility exercises for physical fitness. At a minimum, your program should include 150 minutes total of moderate- to vigorous-intensity aerobic activity, as well as a minimum of two strength training sessions each week. Each strength training session should consist of at least one to two sets of eight to 12 repetitions per set, working all the major muscle groups. For additional health benefits, perform flexibility activities at least twice per week for 10 minutes each time.

Write your training sessions into your weekly schedule and make them appointments you cannot miss.

Step 3• Incorporate rest periods. The

National Strength and Conditioning Association recommends resting for about one to two minutes between sets of resistance exercises.

Step 4• Track your progress. You should see slow and

steady improvement from week to week. If you are not seeing results, make one minor adjustment to your program at a time (increased frequency, higher intensity or longer rest periods, for example) to see if it has a positive effect on your goals. If not, return to your original program and make a different minor adjustment.

Tips and Warnings• Moderate-intensity aerobic activity is defined

as follows: You can talk while you do it, but you can't sing. Vigorous-intensity activity is defined as follows: You can only say a few words without stopping to catch your breath. This instruction outlines basic recommendations for apparently healthy individuals. Begin a physical fitness training program after obtaining medical clearance from your physician.

Design an individualized exercise and physical fitness program that works for you. Each person is an individual and what exercise program that works for one may not work for someone else. Therefore, you must decide what kind of exercise you are going to participate in and then devise a plan that you can adhere to. For instance, if you choose to walk then walk and if you enjoy aerobic exercise then jump into it and if you love swimming, take a swim etc. However, it makes no sense to design an exercise and physical fitness program that involves swimming if you can't swim or running if you hate running.

Get the support you need. Whether you decide to work out alone or work out with a personal trainer or a workout buddy, you need support and motivation. By having support, you are more likely to stick with your workout plan and achieve success. In addition, you will be able to give support to someone too.

In conclusion, you can get the most out of your exercise and physical fitness program by following the above tips. Simply, visualize success, get committed, eat healthy, design an individualized exercise plan, get the right exercise gear, stick to a set work out plan, and get the support you need. By doing this, you will get the most out of your program and feel better and look great.