The Exercise Program

Exercise Intensity

It refers to how hard your body is working during physical activity. Your
health and fitness goals, as well as your current level of fitness, will
determine your ideal exercise intensity. Typically, exercise intensity is
described as low, moderate, or vigorous.
 All activities, based on intensity, can be placed into the five categories of the Five
for Life Activity Diamond, a tool used to distinguish intensity levels during
physical activity. The five categories are Media/Seat, Daily Activity, Base, Heart
Health and Max.
DURATION

Duration is the length of time for each bout of any specific

activity. Intensity is the rate of energy expenditure necessary to
perform the activity to accomplish the desired function (aerobic
activity) or the magnitude of the force exerted during
resistance exercise
Long duration activities will, however, allow you to burn more calories simply due
to the fact that you can continue the exercise for quite some time without getting
completely fatigued.
Frequency

Frequency, as it applies to exercise, refers to how many times a week you do

cardio and strength training workouts. It is one component of the basic
F.I.T.T. principles that guide us in creating and changing workout programs.
The FITT principles include frequency, intensity, type, and time.
With regard to exercise frequency, the ACSM suggests that novice individuals train 2–3 days per week, whereas
intermediate and advanced lifters can train 3–4 days a week and 4–6 days a week, respectively.
Maintaining Fitness

Maintaining a good level of physical fitness is something that we should all

aspire to do. According to the United States Department of Health and
Human Services, physical fitness is defined as “a set of attributes that
people have or achieve that relates to the ability to perform physical activity.”
It is important to Maintain your fitness because it helps Keeping bones, joints, and muscles healthy can help
ensure that you’re able to do your daily activities and be physically active. Doing aerobic, muscle-strengthening,
and bone-strengthening physical activity at a moderately-intense level can slow the loss of bone density that
comes with age.
Warm-ups

Warming up is a preparation for physical exertion or a performance by exercising or

practicing gently beforehand, usually undertaken before a performance or practice.
Athletes, singers, actors and others warm up before stressing their muscles
Warm up It increases the temperature and flexibility of your muscles, and
helps you be more efficient and safer during your workout. A warm-up before
moderate- or vigorous-intensity aerobic activity allows a gradual increase in
heart rate and breathing at the start of the activity.
Aerobic Exercise

Aerobic exercise provides cardiovascular conditioning. The term aerobic actually

means “with oxygen,” which means that breathing controls the amount of oxygen
that can make it to the muscles to help them burn fuel and move. Benefits of aerobic
exercise. Improves cardiovascular conditioning.
Aerobic exercise reduces the risk of many conditions, including obesity,
heart disease, high blood pressure, type 2 diabetes, metabolic syndrome,
stroke and certain types of cancer. Weight-bearing aerobic exercises, such
as walking, help decrease the risk of osteoporosis.
Cool Down

Cooling down (also known as limbering down or warming down) is an easy

exercise, done after a more intense activity, to allow the body to gradually transition
to a resting or near-resting state. … Cooling down allows the heart rate to return to
its resting rate.
Cooling down after your workout allows for a gradual recovery of preexercise heart
rate and blood pressure. Cooling down may be most important for competitive
endurance athletes, such as marathoners, because it helps regulate blood flow.
THANK YOU