3.11: Creating a Plan to Develop CR Fitness

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Flynn et al.
Georgia Highlands College via GALILEO Open Learning Materials

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Once the assessments have been completed, the next step is to develop a plan for maintaining or improving your current level of fitness. This fitness plan should include activities that are safe and adapted to meet your personal goals. Once these fitness goals have been identified, the principles of adaptation to change can be utilized to achieve those goals. These principles include specificity, targeting specific areas in a workout, and overload,the practice of increasing exertion as the body adapts to ensure continued gains in fitness levels. Specifically, you need to apply the FITT principle (Fitness, Intensity, Time, and Type) described in detail in the previous chapter, “Fitness Principles”:

Frequency: 3–5 days per week for healthy adults.
Intensity: moderate to vigorous intensity, which equals 40–85% of heart rate reserve, or 55–90% of percentage of max heart rate. (More information about intensity will be provided later.)
Time/duration: 20–60 minutes per session or accumulation of 150 minutes per week. Sessions must be continuous for 10 minutes or more.
Type/mode: Use large muscle groups and exercises specific to cardiorespiratory exercise.

Click on the link below for ACSM’s latest recommendations on the quantity and quality of exercise for adults:

ACSM's Official News Release