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Creating Your Fitness Program: Setting Goals, Selecting Activities, and Monitoring Progress

Develop a comprehensive personal fitness plan with goal setting, activity selection, and progress monitoring. Start slowly, find support, vary activities, adapt to changes, and maintain a commitment. Guidelines provided for specific health concerns and life stages.

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Creating Your Fitness Program: Setting Goals, Selecting Activities, and Monitoring Progress

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  1. Putting Together A Complete Fitness Program

  2. Developing a Personal Fitness Plan • 1. Set Goals • 2. Select Activities • 3. Set a Target Frequency, Intensity, and Time (Duration) for Each Activity • 4. Set Up a System of Mini-Goals and Rewards • 5. Include Lifestyle Physical Activity in Your Program • 6. Develop Tools for Monitoring Your Progress • 7. Make a Commitment

  3. Putting Your Plan Into Action • Start slowly and increase fitness gradually • Find an exercise buddy • Ask for support from others • Vary your activities • Cycle the duration and intensity of your workouts • Adapt to changing environments and schedules • Expect fluctuations and lapses • Choose other healthy lifestyle behaviors

  4. Exercise Guidelines for People with Special Health Concerns • Arthritis • Asthma • Diabetes • Heart Disease and Hypertension • Obesity • Osteoporosis

  5. Exercise Guidelines for Life Stages • Children and Adolescents • Pregnant Women • Older Adults

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