T S 1 O W N E R ’ S G U I D E
A Sports Training Program
CHAPTER EIGHT: CREATING AN EXERCISE PLAN
T S 1 O W N E R ’ S G U I D E
Establishing and Maintaining Fitness
CHAPTER EIGHT: CREATING AN EXERCISE PLAN
When you are training to improve strength and performance:
• Exercise four to five days a week. Alternate exercise days and
intervals of hard to very hard exercise with easy to moderate
exercise.
• Exercise for 30 minutes or longer.
Warning: these strategies are intended for average healthy adults.
If you have pain or tightness in your chest, an irregular heartbeat,
shortness of breath or if you feel faint or have any discomfort when
you exercise, Stop! Consult your physician before continuing.
Rememb
er, every workout should begin with a warm-up and finish
with a cool-down.
60
CREATING AN
EXERCISE PLAN
Sports
Training
If you can sustain 20 continuous minutes in your target heart rate
zone, begin to increase the length and intensity of your workout:
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum heart
rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.
Consistent aerobic exercise will help you change your body
composition by lowering your percentage of body fat. If weight loss
is a goal, combine an increase in the length of your workouts with
a moderate decrease in caloric intake. For weight control, how long
and how often you exercise is more important than how hard you
exercise.
• Exercise four to five times a week.
• Try to reach and maintain 60-75 percent of your
maximum heart rate with moderate exercise.
• Exercise for 30-45 minutes at 60-65 percent of your target
heart rate.
Here are some tips to achieving your weight management goal:
• Consume most of your dietary calories at breakfast and
lunch, and eat a light dinner. Do not eat close to bedtime.
• Exercise before meals. Moderate exercise will help suppress
your appetite.
• Take exercise breaks throughout the day to help increase
metabolism (calorie expenditure).
Maintaining
Aerobic
Fitness
Managing
Weight
59
CREATING AN
EXERCISE PLAN
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