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Plan for a Healthy Lifestyle

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Fitness Program
L Lifestyle Physical Activity Moderate exercise Vigorous exercise
program program
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Description Moderate physical activity – Cardiorespiratory Cardio-respiratory

an amount of activity that
uses about 150 calories per
day
endurance exercise endurance exercise
(20-60 minutes, 3-5 (20- 60 minutes, 3-
days a week); 5 days a week);
strength training and interval training,
stretching exercises strength training (3-
(2-3 days per week) 4 days a week),
and stretching
exercises (3-5 days
a week
L Lifestyle Physical Activity Moderate exercise Vigorous exercise
program program
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Sample  Walking to work and from  Jogging for 30 Running for 45

activities or work, 15 minutes each way
Program  Cycling to and from class,
10 minutes each way
 Sweeping the yard for 30
minutes
 Dancing (fast) for 30
minutes
 Playing basketball for 20
minutes, 3 days per minutes, 3 days a
week. week
 weight training, 1  Intervals: running
set of 8 exercises, 2 400m at high effort,
days per week 4 sets, 2days a
 stretching week
exercises, 3 days per  Weight training: 3
wee sets of 10
exercises, 3 days a
week  stretching
exercises, 5 days a
week
L Lifestyle Physical Moderate exercise Vigorous exercise
Activity program program
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Health and Better blood All the benefits of All the benefits of lifestyle
fitness cholesterol levels, lifestyle physical physical activity, plus
benefits reduced body fat, activity, plus improved physical fitness
better control of blood improved physical (increased
pressure, improved fitness (increased cardiorespiratory
metabolic health, and cardio respiratory endurance, muscular
enhanced glucose endurance, muscular strength, and endurance,
metabolism; improved strength, and and flexibility) and even
quality of life; reduced endurance, and greater improvements in
risk of some chronic flexibility) and even health and quality of life
diseases. greater and reductions in chronic
improvements in disease risk.
health and quality of
life and reductions in
chronic disease risk.
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F.I.T.T.
Frequency – number of training sessions that are performed during
a given period.

Intensity – an individual’s level of effort, compared with their

maximal effort, which is usually expressed as a percentage.

Time – duration of a workout or length of time spent in training.

Type – mode of physical activity.

 FITT MODERATE VIGOROUS

Create
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your own Frequency 3x/week

Exercise
Program Intensity Fast

Time 30mins

Type walking
 FITT MODERATE VIGOROUS

Create
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your own Frequency 1x/week

Exercise
Program Intensity easy

Time 20mins

Type Aerobic Dance

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Diet

Mental
Exercise
Attitudes
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Fitness Progress Healthy
Lifestyle

Goals Hydration

Immune
System
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Thank You

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