Question: Since The Beginning Of Covid19, We Have Been Home Bound. How Have You And Your Family Members Been Able To Exercise Each Day? Share Creative Ideas With Your Classmates On How To Stay Healthy In Times Of Pandemic. 494 CHAPTER Grapho Mustration Integrate Knowledge White Reading Ouwe Bewed In The Main To Your Thinking Where Ing. Remember To Picture C . …

Since the beginning of Covid19, we have been home bound. How have you and your family members been able to exercise each day? Share creative ideas with your classmates on how to stay healthy in times of pandemic. 494 CHAPTER Grapho mustration Integrate Knowledge white Reading Ouwe bewed in the main to your thinking where ing. Remember to Picture C . Ser re Type pu . are Fo GET FIT! Cuneemed to a predicted decline in the nations like pecanytt. these en Ceneral of the United States recently outlined for factors that inflamheten and love lifestyle, the environment and health care of the wel althy eating and rhysical. We choice wwerall well Maintaining a bull body weight and physical ficando The roof type 2 diabetes and heart disease and improve quality of the How many of us fail to develop and maintain an effective plan. What followed w general guidelines to establishealtly physical fitness routine 64 STET L. SET YOUR GOALS Setting gols is the fint and most important step. If you don’t know what you’re working toward you are not likely to achieve it. It is helpful to think of your als as your roadmap to .cc The main purpose of setting goal is to be clear objectives for achievement. Fitness objectives are like mile markers cena lugh way, they let you know how far you have come and how close you are to your des nation Studies indicate that creating a written list of goals prior to beginning a fitnes – program increase your chances of maintaining an exercise reginn and improving physical fites. Goals help you focus on what you expect to achieve and define and establish your priorities. They also reinforce your motivation to succeed. There are three major types of fitness goals. One type is called a performance at This a specific short-term, intermediate or long-term target that you set to improve your cardiorespiratory fitness, muscular strength and endurance, or flexibility. To example, a specific short-term performance goal might be totalse your cardiorepi ratory fitness rating from poor to average You can also set body composition goals. For those who need to lose weight, prog: ress can be measured by changes in body weight, body mass index (BMI), waist and hip circumference, skinfold assessment, or other measures, including how well your dothes fit Individuals with health issues may set body composition goals such as lowering blood pressure, triglyceride, or cholesterol levels. Respiratory capacity and cardiovascular endurance are affected by one’s BMI. Therefore, anyone who wants to Increase respiratory capacity and improve cardiovascular endurance will benefit from establishing body composition goals. You should also establish the mergeals, which are goals to exercise a specific number of days per week. Adherence goals are impor tant because regular exercise is essential to achieve your overall fitness goals The following guidelines can help you establish your personal fitness goals. • Set realistic short-term goals first. Short-term goals are typically fitness objectives to be achieved within the first 2 to 6 months of an exercise pro gram. Establishing realistic short-term goals is important for two reasons + cows Galer help motivate you to achieve future goale First of you alread to achieved up. In addition, is de www trating and can detail your progress. Second, the • Set intermediate and long-term goals. In the important to set intermediate long since typically have a time frame of 602 h, and the plishing long-term goals angeren 16and beyond • Establishmeasurables, portant to make youtube הונNov15 the thir to health and measurable. This will help you determine when you have reached them 2 For example, setting a weight loss goal of 5 pound within wome surable and realistic) goal Put goals in writing. Recording your goals in a journal de important. You can also post them in a place where you will see them every day to remind you of your fitness objectives. Keeping your goals in mind in essential to achieving them • Establish a reward system. After you reach each of your specifical give yourself a reward! Rewards can be intrinsic retine wande originate inside a person and may include facing food about baby computer changes or taking pride in teaching a specific performinos goal. Extrinsik sewande can be some type of tangible object such as a pair of trendy amewater bottle, or a new blender for making healthy smoothYou might decide to reward yourself with a subscription to a fimes magum, Foking or kayaking with friends, reading a book not required fordel or simply you a quant day by yourself. Rewarding achievement is a good way to maintain your motor tion while moving on to your next al Both short and long-term goals are Bexible. If you begin your program and decrease you’re fitness stablish a lugh desti fitness roving he and prove y. For find that your initial goals were unrealistic they can be modified to better meet your needs and circumstances. You can use fitness testing to determine when you have reached your short-term and long-term objectives. A variety of apps are available that track your fitness goals and your progress toward achieving those goals. Once you begin your fitness program, be prepared for setbacks such as skip ping workouts or falling behind in your progress. An occasional setback is temal However, once you realize that you have stopped making progress, you should work to get back on track as soon as possible. Setbacks can be a signal to review and possibly modify your goals. It is important to assess whether the goals ane realistic for your lifestyle. Sometimes just changing the time or day of a workout can help 3 you get back on track. STEP 2. SELECT EXERCISES FOR YOUR FITNESS PROGRAM prog: tand your ch as and sto uch pest. After establishing your personal fitness goals, the next step is to choose exercles that develop the various components of health-related physical fitness, Remember to target each of the following components. Cardiorespiratory Endurance Exercises that develop this component involve repetitive movement of large-muscle groups, such as the legs Combining aerobic training techniques to vary your files routine will prevent boredom and make it more likely you will accomplish your fitness goals. Just remember that any cardiorespiratory endurance program should be designed to achieve your specific fitness goals, 490 AFTER Gragutan Muscular Strength and Endurance hormowa w ay minang and new Acain in mind of action in the high intensity intervaltning IT and Chat can help you more 2 SELECTION Hexibility Because theredity is an important part of any news program, you could do stretching else in your training in Howy incorpora lesbian -ing into your encher should be guided by your goalities Body Composition Remember to that body compout an important component of lethed physical fine. Achievingadestable body composition for health or performance fram. Activities in each of the above categories will improve body compo STEP 3. PLAN YOUR WEEKLY FITNESS ROUTINE www.man egy you will devote to each element of your program. The calculatum The next step is to plan your weddy liness routine by determining how much in Cardiorepatory High Intensity Training Strength Training Interval Trainingen 3-6 wees FREQUENCY 3-7 timewek Cardio Completion of one 50%-15% ne mult Such to ponon INTENSITY of reps should result of comfort heart rate muscle fatigue Weights 110-15pmax weichen Cardio 0-10 1-4 peto 20-60 seconds per sot 20-60 minutes 3-15 repetitions each TIME thold sto per training session Weights sets to falure- 60 second rest inte Cardio (Continuous ihm exorci Resistance exercise Stretching series Continuous mythmic ing large mandle groups TYPE including all major training all muscle Gore using large groupe muscle groupe muscle groups Weights al muscle groups Flexibility Training Cardiorespiratory Training + Strength Training or Flexibility Training + HIIT A well-rounded exercise program 20content that content to be wie War styles for conformitor codes word op weg This chart can help you apply the FITT principle to each component of health-related physical fitness For Dators. 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