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Developing a Personal Fitness Plan
Look ahead to develop and maintain a complete fitness program based on the activities you enjoy most.
Here are some general guildlines for creating a plan:
Set Goals
Setting goals to reach in your exercise program is a crucial first step. Ask yourself, "What do I want from my fitness program?" Develop different types of goals - general and specific, long term and short term.
General or long-term goals might include things like lowering your risk for chronic desease, improving posture, ahd having more energy. It's a good idea to also develop some specific, short-term goals based on measurable facotrs. For example, specific goals might be reducing the time it takes you to gog 2 miles, increasing the number of push-ups you can do, and lowering BMI.
Select Activities
If you already have chosen activiites and created separate program plans for different fitness components, you can put those plans together into a single program. It's best to include exercises to develop each of the health-related components of physical fitness.
If you select activities that support your commitment rather than activities that turn exercise into a chore, the right program will be its own incentive for continuing.
Consider the following in making your choices:
- Fun and interest - you're program will be more likely to succeed if you choose activities that you enjoy doing.
- Your current skill and fitness level - although many activities are appropriate for beginners, some sports and activiteis require participants to have a moderate level of skill to obtain fitness benefits.
- Time and convenience - unless exercise fits easily into your daily schedule, you are unlikely to maintain your program over the long term.
- Cost - some sports and activities require equipment, fees, or some type of membership investment.
- Special health needs - if you have special exercise needs due to a particular health proglem, choose activities that will conform to your needs and enhance your ability to cope.
Set a Target Intensity, Duration, and Frequency for Each Activity
Cardiorespiratory Endurance: for intensity,note your targetheart rate zone. Your target total duration shoudl be about 20 to 60 minutes, depending on intensity.
Muscular strength and endurance training: a general fitness strength training program includes 1 or more sets of 8 to 12 repetitions of 8 to 10 exercises that work all major muscles groups.
Flexibility Training: stretches should be performed for all major muscle groups.
Set Up a System of Mini-Goals and Rewards
To keep your program on track, it is important to set up a system of goals and rewards. Break your specific goals into several steps, and set a target date for each step.
Include Lifestyle Physical Activity in Your Program
As part of your plan, specify ways that you will be more active during your daily routine. For example, taking the stairs instead of the elevator, parking farther away from the store when you go shopping.
Make a Commitment
Your final step is to make a commitment. Maybe even sign a contract with yourself.
Putting Your Plan into Action
Once you have your plan, these tips may help you stay on track:
- Start slowly and increase intensity and duration gradually.
- Find an exercise buddy.
- Vary your program.
- Expect fluctuations and lapses
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