Designing Exercise Program

1
Designing Exercise Program
Name
password
2
Designing Exercise Program

• Your task - designing an effective exercise
  program for yourself.

Video Instruction Benefit of doing exercise in a
effective way
Play stop pause
Next
Frequency Intensity Time Type
Activity Sheet
3
Designing Exercise Program

• You will create your exercise program by answer
  the follow questions based on the F.L.T.T
  principle
• Frequency - How often do I have to exercise?
• Intensity - How hard must I exercise?
• Time - How long must each exercise session last?
• Type - Which activities are best for me?

Video Instruction
Play stop pause
Next
Frequency Intensity Time Type
Activity Sheet
4
Designing Exercise Program
Audio Instruction
Play stop pause

• Frequency
• Between 3 to 5 days a week is recommended.
• It is better to start out gradually and take more
  time to reach your objectives than to start at a
  high level and drop out because of injuries.

Question Choose your exercise time in a week
Monday Tuesday Wednesday Thursday
Friday Saturday Sunday Feedback you
need to do more exercise-at least 3 days/week
save
Next
Back
Frequency Intensity Time Type
Activity Sheet
5
Designing Exercise Program
Audio Instruction
Play stop pause

• Intensity Determining how hard to exercise is
  the basis for solid training. You should know
  your Maximum Heart Rate and your correct training
  zone to know if you are training at the right
  pace.
• 1. Calculate Maximum Heart Rate and Training
  Range.

Input your age here
Click to calculate
calculate
Your Age
27
Calculated result

Max Heart Rate
Training Range (65-85)
189 beats per minute
123 - 161 beats per minute
6
Intensity Cont

• 2.Select your Training zone
• The Energy Efficient or Recovery Zone - 60 to
  70
• The Aerobic Zone - 70 to 80
• The Anaerobic Zone - 80 to 90
• The Red Line Zone 90 to 100

Audio Instruction
Play stop pause
Bingo! This is your training zone! Do remember
and that will help you choose your exercise type
save
Next
Back
Frequency Intensity Time Type
Activity Sheet
7
Designing Exercise Program
Audio Instruction
Play stop pause

• Time - The length of each exercise session may
  vary according your objective. The American Heart
  Association suggests that each exercise session
  be divided into 3 segments
• A 5-10 minute warn-up (walking) and stretching
  session.
• A sustained 30-40 minute exercise session in
  which the heart rate remains in your calculate
  target zone.
• A 5-10 minute cool-down in which the intensity is
  gradually decreased.

Question Design your each exercise session
time
minutes
Feedback
5
warn-up
Main session

Cool down

save
Next
Back
Frequency Intensity Time Type
Activity Sheet
8
Designing Exercise Program
Audio Instruction
Play stop pause

• Type - The type of exercise is up to you! Choose
  something is fun Otherwise, you won't stay
  motivated. There are two types of exercise
• 1. Aerobic - please select
• Swimming Brisk Walking
• Anaerobic - please select
• ......

Feedback
Day1 save
Day2 save
Day4 save
Day5 save
Day3 save
Feedback
Day1 save
Day2 save
Day4 save
Day5 save
Day3 save
Next
Back
Frequency Intensity Time Type
Activity Sheet
9
Designing Exercise Program
Audio Instruction
Play stop pause

• Congratulation! You have created your own
  Effective Exercise Program!
• Click to see your Activity Sheet
• a balanced fitness plan for one week gtgt
• Not satisfied? Go to revise and save it
• Frequency Intensity Time Type
  Activity Sheet
• Satisfied? Print it. Enjoy it and stick it -

Back
Next
Frequency Intensity Time Type
Activity Sheet