Training Design and Progression

Now you are ready to design your aerobic workout When designing a cardiovascular routine there are a few questions you must answer. These are Are your interests health, fitness, or performance related Be specific. Do you prefer team or solitary activities List 3 activities. Be realistic about how much time you can devote. Plan and budget to get the gear you need. You want to tailor your program to realistically meet your goals and time demands, so answer the questions honestly (see Chapter 17...

FITT Principle

There are four basic components in all physical fitness programs. These are frequency of exercise, intensity of the exercise, time spent exercising, and the type of activity. These are outlined in the Physical Activity Pyramid in Figure 4-2 and are called the FITT Principle guidelines. FITT Frequency, Intensity, Time & Type Just as the nutrition guidelines are outlined in the Food Guide Pyramid (Chapter 3), the guidelines for physical activity are diagrammed in the Physical Activity Pyramid...

Running

A running program should only be started if you are able to walk 4 miles at a 4.0 m.p.h. pace. There are several reasons to begin a running program, such as managing your body weight, increasing your cardiovasclar fitness, and building your self-esteem. Regardless of your running goals, pay attention to your form. This will ensure your running style is efficient and safe for your joints. The key is to run naturally and remain relaxed. Do not overstride, i.e., straightening your leg and landing...

Estimating Energy Needs

Energy needs are based on daily energy output or expenditures. The three major contributors to energy expenditure are Basal Metabolic Rate (BMR) This is the energy needed to maintain life. Calculate your BMR using Worksheet 1-1. Digestion A small amount of energy is needed to digest food. This is accounted for in the BMR equation in Worksheet 1-1. Physical Activity Energy is needed during physical activity. Estimate your activity factor from Table 1-1. Table 1-1. Estimate Your Activity Factor...