Created by T Stivers

1
Creating Your Personal Program
Created by T Stivers Schindewolf Intermediate
Chapter 4 Day 6
2
Are you physically fit?
Able to carry out daily tasks and have energy
left over?
RESTING HEART RATE
Number of heartbeats in one minute when you have
been resting
Less than 72 indicates good fitness
3
Making a Personal Activity Plan

• 1st Consult your doctor

• 2nd Set goals workout up to 60 minutes a
  day for 3-5 days

• 3rd Plan a variety of activities considering
  cost, location, level of health, time, and safety

Aerobic 3 - 5 days a week for 20-40 minutes
Anaerobic 2-3 days a week - NOT back to back
days and work all muscle areas!
Flexibility activities same day as aerobic
workouts
4
Warm-up activity that prepares muscles to work
raises heart rate (includes stretching)

• Workout when activity is performed at its peak
  (aerobic activity)
• Follow the F.I. T. T. formula

requency
ntensity
F I T T
75 of your time on aerobic 25 on anaerobic
ime/duration
ype of activity - variety and different muscle
groups
Cool-down returns muscles to a resting state
5
Target Heart Rate - range that you want to keep
your heart rate in while exercising aerobically
FYI for the advanced workout person
Max heart rate
220
220
60
85
- your resting rate
-
- age
X .60
X .85
Your max heart rate
Resting rate
Resting rate
Target Zone
Pg. 84 Book
to
Target Heart Rate for workout
6
Your Fitness Status
Minutes 0 - 15 16 - 30 31 - 45 46 - 60 More than
Number of Times min min min min 1 Hour
1 Time          
2 Times          
3 Times          
4 Times          
5 Times          
6 Times          
Beginner
Intermediate
Advanced