7: Creating a Fitness Program for Lifelong Health
- Page ID
- 97365
\( \newcommand{\vecs}[1]{\overset { \scriptstyle \rightharpoonup} {\mathbf{#1}} } \)
\( \newcommand{\vecd}[1]{\overset{-\!-\!\rightharpoonup}{\vphantom{a}\smash {#1}}} \)
\( \newcommand{\dsum}{\displaystyle\sum\limits} \)
\( \newcommand{\dint}{\displaystyle\int\limits} \)
\( \newcommand{\dlim}{\displaystyle\lim\limits} \)
\( \newcommand{\id}{\mathrm{id}}\) \( \newcommand{\Span}{\mathrm{span}}\)
( \newcommand{\kernel}{\mathrm{null}\,}\) \( \newcommand{\range}{\mathrm{range}\,}\)
\( \newcommand{\RealPart}{\mathrm{Re}}\) \( \newcommand{\ImaginaryPart}{\mathrm{Im}}\)
\( \newcommand{\Argument}{\mathrm{Arg}}\) \( \newcommand{\norm}[1]{\| #1 \|}\)
\( \newcommand{\inner}[2]{\langle #1, #2 \rangle}\)
\( \newcommand{\Span}{\mathrm{span}}\)
\( \newcommand{\id}{\mathrm{id}}\)
\( \newcommand{\Span}{\mathrm{span}}\)
\( \newcommand{\kernel}{\mathrm{null}\,}\)
\( \newcommand{\range}{\mathrm{range}\,}\)
\( \newcommand{\RealPart}{\mathrm{Re}}\)
\( \newcommand{\ImaginaryPart}{\mathrm{Im}}\)
\( \newcommand{\Argument}{\mathrm{Arg}}\)
\( \newcommand{\norm}[1]{\| #1 \|}\)
\( \newcommand{\inner}[2]{\langle #1, #2 \rangle}\)
\( \newcommand{\Span}{\mathrm{span}}\) \( \newcommand{\AA}{\unicode[.8,0]{x212B}}\)
\( \newcommand{\vectorA}[1]{\vec{#1}} % arrow\)
\( \newcommand{\vectorAt}[1]{\vec{\text{#1}}} % arrow\)
\( \newcommand{\vectorB}[1]{\overset { \scriptstyle \rightharpoonup} {\mathbf{#1}} } \)
\( \newcommand{\vectorC}[1]{\textbf{#1}} \)
\( \newcommand{\vectorD}[1]{\overrightarrow{#1}} \)
\( \newcommand{\vectorDt}[1]{\overrightarrow{\text{#1}}} \)
\( \newcommand{\vectE}[1]{\overset{-\!-\!\rightharpoonup}{\vphantom{a}\smash{\mathbf {#1}}}} \)
\( \newcommand{\vecs}[1]{\overset { \scriptstyle \rightharpoonup} {\mathbf{#1}} } \)
\(\newcommand{\longvect}{\overrightarrow}\)
\( \newcommand{\vecd}[1]{\overset{-\!-\!\rightharpoonup}{\vphantom{a}\smash {#1}}} \)
\(\newcommand{\ket}[1]{\left| #1 \right>}\)
\(\newcommand{\bra}[1]{\left< #1 \right|}\)
\(\newcommand{\braket}[2]{\left< #1 \vphantom{#2} \right| \left. #2 \vphantom{#1} \right>}\)
\(\newcommand{\braopket}[3]{\left< #1 \vphantom{#2}\vphantom{#3} \right| #2 \vphantom{#1}\vphantom{#3} \left| #3 \vphantom{#1}\vphantom{#2} \right>}\)
\(\newcommand{\qmvec}[1]{\mathbf{\vec{#1}}}\)
\(\newcommand{\op}[1]{\hat{\mathbf{#1}}}\)
\(\newcommand{\expect}[1]{\langle #1 \rangle}\)
\(\newcommand{\dfn}[1]{\emph{\textbf{#1}}}\)
Introduction
Creating a personal fitness program is one of the most important steps toward achieving lifelong health and wellness. A well-rounded plan includes activities that build strength, endurance, flexibility, and support a healthy body composition. This chapter will guide you through the process of setting goals, choosing enjoyable and effective exercises, and applying the FITT-VP principle to structure your routine. You’ll also learn how to stay motivated, track your progress, and adjust your plan based on your needs, lifestyle, and health status.
- Identify the key steps involved in creating a personal fitness plan.
- Describe strategies for maintaining a long-term exercise routine.
- Apply the FITT-VP principle to design a well-rounded fitness plan that includes all components of health-related fitness.
- Adjust fitness programs for various life stages and special health concerns.
- 7.1: Creating a Personal Fitness Plan
- Creating a balanced fitness program means setting realistic goals, choosing suitable activities, and staying consistent while remaining flexible. It builds on understanding that physical activity is any movement, exercise is a structured activity to improve fitness, and physical fitness measures how well the body performs daily tasks, encouraging you to move more and sit less.
- 7.2: Getting started with your Fitness Plan
- Designing a fitness plan is an important first step, and staying committed over time leads to meaningful health benefits.
- 7.3: Physical Activity and Special Health Needs in Older Adults
- This section focuses on adults 65+ with chronic conditions or disabilities, many of whom can still engage in and benefit from physical activity.
- 7.4: Physical Activity for Individuals with Chronic Conditions and Disabilities
- Regular physical activity is safe, beneficial, and strongly recommended for adults with chronic conditions or disabilities, helping improve heart and muscle health, brain function, and daily living skills. Tailored to each person’s abilities and condition, it can also enhance quality of life and is often part of treatment for many illnesses. These benefits have been observed across a wide range of conditions, highlighting the value of staying active at any ability level.
- 7.5: Comprehension Check
- Chapter 7 summary and test your understanding
- 7.6: Glossary
- Glossary terms for Chapter 7
- 7.7: References
- References from Chapter 7
Thumbnail: An empty gym with treadmills, rowing machine, weight machines, dumbells and resistance balls. (A gym filled with lots of machines; Alex Tyson via Unsplash)
This chapter remixed and authored by Cheryl Owiesny.