Notes

TYPES of Exercise to Improve Level of Fitness

1. Flexibility Training

2. Resistance Training is also known as strength training. Resistance training causes contractions of muscle via external resistance. This external resistance come from resistance bands, dumbbells, strength machines or a person’ own body weight.

3. Cardiorespiratory Exercises – This are exercises that elevates your heart rate to a level above your resting Heart rate. Examples of exercises are running, walking, cycling, swimming, dancing and the like.

Flexibility training, resistance training and cardiovascular exercises can improve overall health and fitness level. We can achieve overall health and fitness if its paired with healthy eating habits.



SETTING YOUR FITNESS GOALS


Guidelines in implementing and setting S.M.A.R.T. fitness goals:

Specific. Your goal should be clear and easy to understand.
A common goal, “Is to get fit and healthy,” is too general. You need to understand the ways to get healthy. How do you want to do it? Is it losing weight, gaining strength, improving cardiorespiratory endurance? Etc. Start exercising? You need to break down you exercises and based on its benefits and it will be easier foot you to manage your activities.
If you pick a specific fitness program goal (e:g strength, cardio respiratory endurance) make a SMART goal out of it together. For example, “ tell yourself I want to improve my cardiorespiratory endurance and improve muscle strength”
Measurable. A goal and desire to “gain strength” is not enough.
o Ask yourself, how will you monitor your progress and how you will you determine in reaching your fitness goals? You need to make your fitness goals measurable.

Attainable. Before you can add a number, you have to know how high or low you want to go. Check your intensity its good apply maximum intensity but don’t be too extreme likewise, a goal that is too easy or slack is not motivating. Know and understand your limits in implementing fitness plans.
Set your goal above. What intensity level or percentage is attainable for you?
A measurable, attainable goal could be. for example, “telling yourself that you will lose 7% of your body weight.”
Relevant. Set fitness goals that are important and essential for you. Don’t try set a fitness goal that will create pressures for you to attain.
Examine our goal so far. Does it seem relevant to you? (body structure, daily routines and economic status) If so, you need to keep going. If you are not concerned about a certain fitness activity or this is not a good time for you to focus in such activity, choose a fitness activity that is sustainable and will motivate you.
Time-Bound - You need to include the schedule on your activities. Knowing that you have a deadline will motivate you to get started.
Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”
I will do brisk walking 3 times a week for 30 minutes