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Section 13.2
Setting Goals for Lifelong Fitness
Objectives
Develop a plan for achieving lifelong fitness.
Describe the three phases of exercise.
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Health Stats This graph shows the percentage of
teens who participate in vigorous physical
activity on a regular basis.
How would you explain the trends in this graph?
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Planning a Fitness Program

• Lifelong fitness is the ability to stay healthy
  and fit as you age.

• To plan a successful fitness program you should
  define your goals, develop your program, and
  monitor your progress.

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Define Long-Term Goals
An important long-term goal of any fitness
program should be lifelong fitness.

• Choose activities that you enjoy and can continue
  as you age.

• Vary your activities from day to day.

• Combine exercise with social activities whenever
  possible.

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Define Short-Term Goals

• In planning a fitness program, you also need to
  know your more immediate, or short-term goals.

• Your goals should be specific to help you measure
  your progress.

• Your time frame for reaching your goals also
  needs to be realistic.

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Develop Your Fitness Plan

• Develop a fitness plan by marking a calendar with
  your typical weekly schedule.

• Your Health If you have health concerns, work
  with your doctor to devise an appropriate fitness
  plan.

• Your Budget Do the activities require special
  equipment or fees?

• Where You Live What activities are appropriate
  for the area where you live? Will you have to
  alter your plans when the seasons change?

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The FITT Formula

• FITT formula stands for frequency, intensity,
  time, and type.

• Frequency To become or stay physically fit, you
  should exercise at least 3 to 5 times a week.

• Intensity Target heart rate is the rate at which
  your cardiovascular system receives the most
  benefits from exercise without working too hard.

• Time The amount of time you spend exercising
  affects your level of fitness.

• Type To prevent boredom and overuse injuries,
  you should practice cross-training by
  participating in a wide variety of activities.

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Monitor Your Progress

• You may find that you look better, sleep better,
  and feel more alert.

• You might also notice that you have gained muscle
  strength or lost weight.

• One good indicator of improved fitness is a drop
  in your resting heart rate.

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Monitor Your Progress
A chart, such as this one, can help you monitor
your progress.
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Alter Your Fitness Plan

• As your fitness improves, your workouts may
  become too easy.

• By slightly increasing the intensity or time of
  your workout, you should continue to see positive
  results.

• Remember that, no matter what your fitness goals
  are, you need to combine your exercise program
  with healthy eating habits.

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Phases of Exercise
The safest workouts begin with a warm-up period
and end with a cool-down period.

• Stretching exercises should be part of both the
  warm-up and cool-down periods.

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Warming Up and Stretching

• A warm-up is a five- to ten-minute period of mild
  exercise that prepares your body for a vigorous
  workout.

• A warm-up should include some of the same motions
  as your planned activity, but at a slower pace.

• Your warm-up should also include five to ten
  minutes of stretching.

• Hold stretches for 15 seconds.

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The Workout

• The workout is when you perform an activity at
  its peak level.

• To be effective, your workout should follow the
  FITT formula.

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Cooling Down and Stretching

• The cool-down is a period of mild exercise, such
  as walking, performed after a workout.

• Your cool-down should be at least as long as your
  warm-up.

• Stretching after your cool-down loosens muscles
  that may have tightened during exercise.

• Spend at least five minutes repeating the
  stretches you did during your warm-up period.

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Suggested Exercise Session
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Suggested Exercise Session
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Vocabulary
lifelong fitness
The ability to stay healthy and fit as you age.
FITT formula
A fitness plan that depends on four factors of
exercise frequency, intensity, time, and type.
target heart rate
The heart rate at which your cardiovascular
system receives the most benefits from exercise
without working too hard.
cross-training
Participating in a wide variety of activities.