Develop a personal fitness program that you like:
Determine your needs, interests, and limitations
Set general fitness goals
Choose activities that you enjoy so you look forward to doing them
Incorporate fitness into your daily routine
set goal, make plan, work, stick to it, reach goal
Get active for a lifetime! You will be more likely to engage in a regular physical activity if they enjoy being active, recognize the health benefits of physical activity and can find the time to exercise.
Physical activities adopted in childhood are more likely to be practiced for a lifetime.
Healthy physical fit women can generally continue fitness routines throughout their pregnancy, be sure your doctor okay’s it.
FIIT Principle
Frequency: number of times a person exercises per week
Intensity: amount of physical exertion used during exercise increases its benefit
Time: total time a person is physically active during each exercise session
Type: the kind of exercise in which a person engages
Sample exercise session:
Warm up: low-intensity activity for 5 minutes
Stretch: 5 minutes
Aerobic activity and/or weight training: 30 minutes
Cool down: less intense activity for 5 minutes
Stretch: 5 minutes
Exercise danger signs: irregular heartbeat. pain or pressure in the chest. throat. arms, shortness of breath, dizziness, sudden loss of coordination, cold sweating. fainting,
Common exercise injuries:
Strains: damage that a muscle or tendon sustains when overextended rapidly. Tends to be more severe than strains.
Sprains: damaged ligament.
In the case of an injury refer to RICE.
Rest
Ice
Compression
Elevation
You will need to consult a physician if the injured area does not improve in 2 days or if pain worsens.
Hyperthermia (higher than normal body temperature) can lead to heat cramps, heat exhaustion. heatstroke. Avoid physical exertion during hottest times of the day. Drink plenty of fluids to replace fluids that are being lost. wear light colored loose fitting clothes when exercising. avoid alcoholic beverages.
Across the lifespan most American’s become less active as they age, this increases the risk of heart disease, diabetes, colon cancer, obesity, joint pain, and hypertension. Light regular physical activity will improve mood and increase your ability to live independently.
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