Mayfield Publishing Company Developing a Personal Fitness Plan 1. Set goals – ask yourself what you want from your fitness program 2. Select activities

Mayfield Publishing Company

Developing a Personal Fitness PlanDeveloping a Personal Fitness Plan

1. Set goals– ask yourself what you want from your

fitness program

2. Select activities– include activities to develop

cardiorespiratory endurance, muscular strength and endurance, flexibility, and healthy body composition


Developing a Developing a Personal Fitness Plan (cont.)Personal Fitness Plan (cont.)

3. Set target intensity, duration, and frequency

4. Set mini-goals and rewards

5. Include lifestyle physical activity

6. Develop tracking tools (activity log or journal)

7. Make a commitment


Putting Your Plan Into ActionPutting Your Plan Into Action

Start slowlyStart slowly Increase intensity and duration Increase intensity and duration

graduallygradually Find an exercise buddyFind an exercise buddy Vary your programVary your program Expect fluctuations and lapsesExpect fluctuations and lapses


General Guidelines for Special General Guidelines for Special Health Concerns- Health Concerns- ArthritisArthritis

• There are over 100 forms of arthritisThere are over 100 forms of arthritis• Arthritis affects nearly 43 million Arthritis affects nearly 43 million

Americans. Osteoarthritis, the most Americans. Osteoarthritis, the most common form of arthritis, affects nearly 21 common form of arthritis, affects nearly 21 million Americans including young adults million Americans including young adults with sports injuries, baby boomers, people with sports injuries, baby boomers, people who are overweight, and women.who are overweight, and women.


Arthritis:Arthritis: Dietary AdviceDietary Advice

_ Consume fruits and vegetables (contain Consume fruits and vegetables (contain antioxidants and flavonoids that help antioxidants and flavonoids that help protect the tissues and joints), intake protect the tissues and joints), intake adequate calcium to help bone adequate calcium to help bone maintenance, and decrease consumption maintenance, and decrease consumption of sugars and saturated fats. of sugars and saturated fats.

_ Substitute cold water fish, soy, and Substitute cold water fish, soy, and legumes for red meats.legumes for red meats.

_ Consider a food elimination dietConsider a food elimination diet

Source: http://www.americanwholehealth.com/


Arthritis:Arthritis: Exercise AdviceExercise Advice

_ Focus on flexibility and joint mobilityFocus on flexibility and joint mobility_ Walking, cycling, and swimming are ideal Walking, cycling, and swimming are ideal

activities for fighting arthritisactivities for fighting arthritis_ Regular low-impact exercise is the most Regular low-impact exercise is the most

effective measure to lessen arthritis pain. effective measure to lessen arthritis pain. It keeps joints and connective tissues It keeps joints and connective tissues strong and limber, and reduces the need strong and limber, and reduces the need for painkillers. for painkillers.

_ Too much weight most likely places Too much weight most likely places additional stress on the joints—so try to additional stress on the joints—so try to lose weight.lose weight.



General Guidelines for Special General Guidelines for Special Health Concerns-AsthmaHealth Concerns-Asthma

• A chronic breathing disorder and lung A chronic breathing disorder and lung disease that affects as many as 18 million disease that affects as many as 18 million Americans (5,000 fatally) per year. Americans (5,000 fatally) per year.

• Asthma Attack: Swollen and constricted Asthma Attack: Swollen and constricted bronchial tubes , make breathing difficult. bronchial tubes , make breathing difficult. The narrowing of tubes that feed air into The narrowing of tubes that feed air into the lungs triggers the release of the lungs triggers the release of compounds called histamines and other compounds called histamines and other chemicals into the body. This causes chemicals into the body. This causes further inflammation and spurs production further inflammation and spurs production of excess mucus that makes breathing of excess mucus that makes breathing even more difficult.even more difficult.



General Guidelines for Special General Guidelines for Special Health Concerns-Asthma (2)Health Concerns-Asthma (2)

• Approximately 7% of the population, or Approximately 7% of the population, or about 18 million Americans, are reported about 18 million Americans, are reported to suffer from asthma. With strenuous to suffer from asthma. With strenuous physical exercise, most of these physical exercise, most of these individuals experience asthma individuals experience asthma symptoms. In addition, many non-symptoms. In addition, many non-asthmatic patients—at least 11% of the asthmatic patients—at least 11% of the population, and often those who have population, and often those who have allergies or a family history of allergy—allergies or a family history of allergy—experience asthma associated with experience asthma associated with exercise.exercise.


Exercise Guidelines for Special Exercise Guidelines for Special Health Concerns-Asthma (2)Health Concerns-Asthma (2)

What kinds of exercise are better? What kinds of exercise are better? _ Swimming is a good sport for asthmatic Swimming is a good sport for asthmatic

children children _ Short burst types of exercise are better Short burst types of exercise are better

e.g. sprinting e.g. sprinting _ Longer distance running, where an Longer distance running, where an

asthmatic child runs at about three asthmatic child runs at about three quarters pace for 6-10 minutes, is more quarters pace for 6-10 minutes, is more likely to cause coughing and tightness of likely to cause coughing and tightness of the chest e.g. cross country running or the chest e.g. cross country running or marathon running. marathon running.

Source: Dr. Fred Nagel -- http://www.asthma.co.za/


Exercise Guidelines for Special Exercise Guidelines for Special Health Concerns- DiabetesHealth Concerns- Diabetes

• Before beginning any exercise program, diabetics Before beginning any exercise program, diabetics should be screened thoroughly for any underlying should be screened thoroughly for any underlying complicationscomplications

• Proper warm-up and cool-down periods are Proper warm-up and cool-down periods are essentialessential

• Aerobic exercise are recommended, but exercise Aerobic exercise are recommended, but exercise involving the feet require special care (proper involving the feet require special care (proper footwear, socks, and hydration).footwear, socks, and hydration).

• Also, use moderate weight training programs that Also, use moderate weight training programs that utilize light weights and high repetitionutilize light weights and high repetition

Source: Exercise in individuals with IDDM

(Technical Review). Diabetes Care 17:924-937, 1994.


Exercise Guidelines for Special Exercise Guidelines for Special Health Concerns-HypertensionHealth Concerns-Hypertension

Check with physician before increasing activity Check with physician before increasing activity levellevel

Signs indicating possible heart problems.Signs indicating possible heart problems.

• Pain or pressure in the chest, arms, Pain or pressure in the chest, arms, shoulders or jaw during or just after shoulders or jaw during or just after exercising (exercising (Vigorous exercise may cause a Vigorous exercise may cause a side stitch while exercising – a pain below your side stitch while exercising – a pain below your bottom ribs – which is not the result of a heart bottom ribs – which is not the result of a heart

problemproblem). ). • Sudden lightheadedness, cold sweat, Sudden lightheadedness, cold sweat,

pallor or fainting. pallor or fainting.

Source: http://www.chronichealth.com/


Exercise Guidelines for Special Exercise Guidelines for Special Health Concerns- ObesityHealth Concerns- Obesity

• Choose low-to-moderate-intensity Choose low-to-moderate-intensity activities; ease into program graduallyactivities; ease into program gradually

• In cases of severe obesity consider In cases of severe obesity consider non-weight baring exercises (water non-weight baring exercises (water aerobics, cycling) or very low impact aerobics, cycling) or very low impact exercises.exercises.


Exercise Guidelines for Special Exercise Guidelines for Special Health Concerns- Osteoporosis Health Concerns- Osteoporosis

_ Focus on weight-bearing activities Focus on weight-bearing activities and weight training; avoid activities and weight training; avoid activities stressing the back or with risk of stressing the back or with risk of fallingfalling


General Guidelines for Special General Guidelines for Special Health Concerns- PregnancyHealth Concerns- Pregnancy

Most women can continue to Most women can continue to exercise throughout their exercise throughout their pregnancies. However, women pregnancies. However, women with the following conditions with the following conditions should not exercise during should not exercise during pregnancy:pregnancy:

Pregnancy-induced hyper-Pregnancy-induced hyper-tension (high blood pressure) tension (high blood pressure)

Preterm rupture of membranes Preterm rupture of membranes Image source:www.fitpregnancy.com

Source: www.pvc.maricopa.edu/


General Guidelines for Special General Guidelines for Special Health Concerns- Pregnancy (2)Health Concerns- Pregnancy (2)

Pre-term labor during the Pre-term labor during the prior or current pregnancy prior or current pregnancy or both or both

Incompetent cervixIncompetent cervix

Persistent second- or third-Persistent second- or third-trimester bleeding trimester bleeding

Intrauterine growth Intrauterine growth retardation retardation


Exercise Guidelines for Special Exercise Guidelines for Special Health Concerns- Pregnancy Health Concerns- Pregnancy

Favor non-weight-bearing Favor non-weight-bearing exercises; monitor intensity by exercises; monitor intensity by assessing how you feelassessing how you feel

Exercises to strengthen the Exercises to strengthen the muscles most stressed by muscles most stressed by pregnancy--abdominal, low pregnancy--abdominal, low back and pelvic floor--can be back and pelvic floor--can be performed dailyperformed daily

Exercise regularly and Exercise regularly and consistently. Exercise at least consistently. Exercise at least three times per week. If three times per week. If exercising more frequently, exercising more frequently, alternate hard and easy alternate hard and easy workouts.workouts.

Source (image/text):www.pvc.maricopa.edu/


Exercise for Different AgesExercise for Different Ages

Older AdultsOlder Adults– Include resistance, endurance, and Include resistance, endurance, and

flexibility exercisesflexibility exercises– Warm up and cool down slowlyWarm up and cool down slowly

Children and AdolescentsChildren and Adolescents– Aim for 60 minutes of moderate activity Aim for 60 minutes of moderate activity

each dayeach day– Make sure children are developmentally Make sure children are developmentally

capable of chosen activitycapable of chosen activity

Documents

Mayfield Publishing Company Developing a Personal Fitness Plan 1. Set goals – ask yourself what you want from your fitness program 2. Select activities