You may want to design your own personal program
specifically geared to your goals and lifestyle.
Designing a program is easy, as long as you follow
the below guidelines.
Understand fitness and its components:
I m p ro p e rly designed pro g rams can be dangero u s .
Take some time to rev i ew this manual as well as
other fitness guides.
Know your current fitness level: Before you start
any fitness program you should consult a physician
who will help you determine your current abilities.
Identify your goals: Goals are critical to choosing
and designing an exercise program that fits and
enhances your lifestyle, but so is strategy. It’s
important not to rush the process and try to
accomplish too much too soon. That will lead to
setbacks and discouragement. Instead, set a series of
smaller achievable goals.
Select complementary exercises:Be sure to pair
exercises that address compound joint movements
and single joint movements. In addition, select
exercises that address complimentary muscle groups.
Put first things first: Du ring each session ,first work
mu s cle groups that need the most tra i n i n g .
Remember your cardiovascular component:
Any fitness program must contain a cardiovascular
fitness component to be complete. So complement
your resistance training with aerobic exercise such as
walking, running, or bicycling.
Training vari a b l e s :When designing your ow n
p ro g ram there are seve ral variables that, when mixe d
p ro p e rly, w i ll equal the right fitness formula for yo u .
In order to find out the best formu l a , you mu s t
e x p e riment with seve ral com b i n a t i ons of vari a b l e s .
The variables are as follows:
•Training Frequency:The number of times
you train per week. We recommend daily
activity but not daily training of the same
muscle group.
•Training Intensity: The amount of
resistance used during your repetition.
•Training Volume:The number of
repetitions and sets performed.
•Rest intervals:The time you rest between
sets and the time you rest between workouts.
Once you’ve established a base of fitness, follow
these basic principles:
•Isolate muscle groups: Focus work on
specific muscle groups.
•Progressive Loading: The gradual
systematic increase of repetitions, resistance
and exercise period.
17
Design Your Own Program
Define Your Goals
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