Putting Together a Complete Fitness Program

1. Set Goals 2. Select Activities 3. Set a target frequency, intensity, and time for each activity. 4. Set up a system of mini-goals and rewards. 5. Include lifestyle physical activity in your program. 6. Develop tools for monitoring your progress. 7. Make a commitment.

- long term and short term - general and specific - realistic

Within the first 6 months of being starting a fitness program

- Cardiorespiratory endurance - Muscular strength - Muscular endurance - Flexibility - Healthy body composition

The selection of one activity from each component of health-related fitness.

- fun and interest - your current skill and fitness level - time and convenience - cost - any special health needs

- consider activities, location, and intensity of workout - consider foot type - check fit and style carefully - shop late in the day or after exercise - wear socks that you plan to wear during exercise - replace shoes every 3 months or every 300-500 miles

F: 3-5 days per week I: 55/65-95% of mhr T: 20-60 minutes per week of sessions lasting 10+ mins T: continuous rhythmic activities using large muscle groups

F: 2-3 nonconsecutive days per week I: sufficient resistance to fatigue muscles T: 8-12 repetions of each exercise; 1+ sets T: resistance exercise for all muscle groups

F: 2-3 days per week (min); 5-7 days per week (ideal) I: stretch to the point of tension T: 2-4 reps of each held for 15-30 seconds T: stretching exercises for all major joints

- Start slowly and increase fitness gradually *Increase duration before intensity - Find an exercise buddy who shares your goals - Ask for support - Vary activities (cross-training) - Cycle the volume and intensity of your workouts *periodization -- light and heavy days - Adapt to changing environments and schedules - Expect fluctuations and lapses

- Be safe - Have several exercise options - Keep an exercise journal - Reward yourself - Choose other healthy lifestyle behaviors

- Begin program early in course of disease - Warm up thoroughly - Avoid high-impact activities - Strength-train for the entire body - Perform flexibility exercises

- Exercise regularly - Carry medication - Warm up and cool down slowly - Choose self-paced endurance activities; *interval training is appropriate - Drink water - Watch for pollen and pollution in the air

- Begin only if it's under control - Don't exercise alone - Follow your physician's recommendations - Check blood sugar levels regularly and respond appropriately - Inject insulin into muscles not being worked - Choose low- to moderate-intensity workouts - Wear an indentifying bracelet