If you`re ready to create a comprehensive fitness program based on the activities you enjoy the most, start preparing the program and agreement at Lab 7.1. By carefully developing your plan and signing an agreement, you increase your chances of success. The step-by-step procedure described here guides you through the steps of Lab 7.1 to create an exercise program that comes to you. (See Figure 7.1 for a personal fitness program and an agreement.) With specific goals, you can track your progress and take advantage of the measurable changes your fitness program brings. Finally, you can divide your specific goals into several minor steps (mini-goals) as shown in Figure 7.1. (In-depth discussions on the goals and objectives of a behaviour change or fitness program are available in Chapters 1 and 2. Ask yourself, “What do I want from my fitness program?” Develop different types of general and specific objectives, both long-term and short-term. General or long-term goals can reduce your risk of chronic diseases, improve posture, improve energy or improve fit of your clothes. If you want extra help setting up your program, select one of the sample programs at the end of this chapter. Programs of hiking/jogging, cycling, swimming and rowing models are available. They contain detailed instructions for launching a program and developing and maintaining fitness. 3. False.
Swimming is excellent for the development of cardiorespiratory endurance and muscle endurance, but because it is not a weight activity, it does not improve bone density. Swimmers are advised to include weight training in their training program to maintain bone mass. A general fitness program includes activities to develop all the components of fitness. 1. All three. According to the U.S. Department of Health and Human Services, you can do each of these activities for 75 minutes per week for health and wellness benefits. 2. False. Older adults get the same health benefits from exercise as younger adults, including improvements in strength, body composition, cardiovascular health, flexibility, balance, stability, and cognitive function. There is much more danger in the inactivity. Increase the number of push ups you can do from 15 to 25.