Planning a fitness program

1
Planning a fitness program
2
Setting Goal

• What are you trying to do?
• Lose weight
• Gain weight (muscle)
• Get faster
• Lift heavier
• Beach muscles
• Jump higher
• Become superior

3
Plan out your exercises

• Monday Chest and back
• Tuesday Legs and core
• Wednesday Cardio and agility
• Thursday Shoulders and core
• Friday Bis and tris and cardio
• Saturday Cardio and Core
• Sunday Rest

4
Continue to plan

• Monday
• CHEST
• Bench, dumbbell incline bench, cable flys, rack
  lock outs, dips
• BACK
• Lat pull down, Seated rows, reverse flys, low
  back extentions

5
Continue to plan even more

• Bench 4 sets ? 135, 185, 205, 225
• Incline dumbbell press 3 sets ? 75
• Cable flys 3 sets ? 25, 30, 35
• Rack lockouts 4 sets ? 245
• Dips 3 sets ? MAX

6
Things to consider

• Where you live
• Interests
• Current level of health
• Time and place
• Safety
• Comprehensive plans
• Address all needs of the body

7
Terms to know

• Cross training
• Combining more than one method of exercise, to
  achieve physical fitness
• Overload
• Working the body harder than it is used to
• Increase weight, reps, sets, time.
• Progression
• Gradual increase in overload
• When it gets too easy, go harder

8
More terms

• Specificity
• Performing exercises that achieve your goals
• Warm up
• Raises core body temp, lubricates the joints
• Which come 1st warm up or stretch??
• Cool Down
• Gradually decreasing the activity
• Allow blood to move to other parts of the body

9
F.I.T.T. Formula

• Frequency
• How often you do the activity each week
• Intensity
• How hard you are working during a given session

• Time
• How much time you devote to a given session
• Type
• Which type of exercise are you performing

10
Something to talk about

• How does the principle of Overload relate to the
  Principle of F.I.T.T.?