activities such as walking and rope jumping.

It is a progressive program, and levels are

recommended for different degrees of
●​ If you want to feel good, look good, be
fitness.
healthy, and enjoy life, you will always need
●​ The program is designed principally to
to do some kind of regular physical activity.
develop muscular endurance, flexibility, and
You should think of exercise as something
some strength and cardiovascular fitness.
that you have the opportunity to do, not
●​ You may wish to supplement such a
something you have to do. No single type of
program with some additional exercise if
physical activity is best for you. If the
cardiovascular fitness and fat loss are your
exercise or activity is to be enjoyable, it
goals.
must meet your personal needs.
ROYAL CANADIAN XBX AND 5BX PROGRAMS
There are many kinds of exercises and activities.
●​ are similar to the Adult Fitness Program.
They can be divided into three different groups:
The Canadian programs were developed by
➔​ Planned Exercise Programs
the Canadian Air Force for use by military
➔​ General Exercise Programs
personnel, but they have been adopted for
➔​ Sports Activities
use by civilians since they were first
developed in the early 1960’s.
●​ Exercise and physical fitness are becoming
●​ The exercises require approximately 11 to
well accepted in our society. Many of the
12 minutes a day and are appropriate for
books written about exercise have dealt with
teenagers as well as for adults. The XBX
Planned Exercise Programs.
program is for women and has ten
exercises, and the 5BX program with five
basic exercises is for men.
PLANNED EXERCISE PROGRAMS
●​ The program is concluded with a walk or
●​ These programs include specific exercises
short run for cardiovascular conditioning. As
that are recommended for people of specific
with the Adult Fitness Program, you may
ages or fitness levels.
wish to supplement these exercises with
●​ if you want to do any of the programs or find
additional cardiovascular fitness exercises
out more about them, you should get a copy
and exercises which will be useful in
of the specific program book. Be sure to
expending calories for fat loss.
read the program before you try it. It is
●​ Aerobics is a program of exercise
important that you start at the appropriate
developed by Dr. Kenneth Cooper, originally
level based on your own personal fitness
for the use of the United States Air Force.
needs. The main reason for presenting
Now the program is widely used by many
these programs here is to give you an idea
other people. This program is well suited for
of what these programs are like.
people of all ages and includes different
kinds of exercises. In this exercise program
ADULT FITNESS PROGRAM
each person tries to work up to earning at
●​ a program of calisthenics which is described
least 30 aerobic points per week. The
by the President’s Council on Physical
harder you work, the more points you
Fitness and Sports. Although it is mainly for
receive. Thus different activities or
adult Americans, but it can also be used by
exercises have different point values. You
teenagers.
can earn from such activities as: walking,
●​ The program includes several levels,
swimming and tennis.
starting with one for beginners and
●​ The program offers a great variety of
progressing to those for very fit people.
activities from which to choose.
●​ The program uses ten calisthenics
exercises along with some cardiovascular
 ●​ This program is excellent for developing ●​ This type of program includes calisthenics,
cardiovascular fitness and expending jogging, and other slow-moving activities.
calories for fat loss; however, you will ●​ In continuous rhythmical exercises you keep
probably want to supplement the program moving all the time. Between exercises you
by doing some additional exercises for jog or run in place. This is done to keep the
flexibility, strength, and muscular heart rate elevated during the entire
endurance. exercise program. This will help you meet
the requirement of your threshold of
AEROBIC EXERCISES TO MUSIC training.
●​ is another type of planned exercise. This ●​ There are three levels to the program called
type of program includes a combination of the low, medium, and high gear programs of
dance steps and calisthenics done to music. Continuous Rhythmical Exercises.
●​ Examples of these programs, which are
popular among people of all ages, are KEY TERMS
Aerobic Dances like (Hataw, Taebo &
Belly Dancing), Rhythmic Aerobics, and Planned Exercise Programs: Programs of
Jazzercise, exercise which are preplanned, often by experts, to
●​ Though this program can be done to any meet the needs of certain groups of people.
kind of music, including your own records
and tapes, it is probably best to start with General Exercise Program: Less formal exercise
some already established routines. Many programs which you tailor to your own needs such
variations of dance steps and rhythms are as jogging, biking, hiking and swimming.
used to keep the activity interesting.
Properly done, aerobic exercise to music is Aerobics: A term meaning “with oxygen”, which in
good for developing all parts of this case described a planned program of exercise
health-related fitness. developed by the famous fitness expert Dr.
Kenneth Cooper.
AQUA DYNAMICS
●​ a program of exercise done in the water Aqua Dynamics: A planned program which
●​ The exercises are similar to those done includes exercises done in the water.
outside the water, and these are combined
with some regular swimming. When you Continuous Rhythmical Exercise Program: A
enter the water, you will feel lighter because program originated by Dr. T.K. Cureton which
water is much heavier than air. For this includes calisthenics done continuously and
reason some of the exercises are easier to alternated with walking and jogging.
do in the water than on land.
●​ This makes water exercises especially good Circuit Program: A series of exercises done at
for people with weight problems. Because different exercise stations often with little rest
water also offers resistance to some between exercises.
movements, some exercises are more
difficult. Weight Training: Using weights (barbells or weight
●​ The size of the pool is not important in Aqua machines) to develop strength and muscular
Dynamics, so exercises can be done also endurance.
well in small swimming pools.
Interval Training: Anaerobic exercise which
CONTINUOUS RHYTHMICAL EXERCISE involves alternate vigorous exercise and rest.
PROGRAM
●​ was developed by Dr. T.K. Cureton at the
University of Illinois
The Adult Fitness Program: A planned program FARTLEK TRAINING
developed by the President’s Council on Physical ●​ a method of training that uses periods of
Fitness and Sports of USA. exercise and rest. An example of Fartlek
training is running at a full sprint for 10
The Royal Canadian XBX Program: A planned seconds, walking for 1 minute followed by a
exercise programs designed originally for the Air medium intensity jog for 4 minutes. An
Force personnel but which are also useful for all athlete would then rest for a set period of
adults. time and then repeat the programme again.
●​ Fartlek training should always consist of
The West Point Program: A planned exercise both high and low intensity training.
program developed originally for the cadets at the ●​ Advantage - it develops both aerobic and
United States Military Academy. anaerobic systems as this type of training
uses different types of intensity. A further
advantage of Fartlek training is that you can
use this method virtually anywhere so very
little equipment is needed.
The seven methods of training in sports are: ●​ Disadvantage - it can become very
➔​ Continuous training repetitive and those new to training can find
➔​ Fartlek Training the intensity difficult to sustain for a long
➔​ Circuit Training period of time.
➔​ Interval Training
➔​ Plyometric Training
➔​ Flexibility Training CIRCUIT TRAINING
➔​ Weight Training ●​ a type of training that involves exercises at
a variety of different stations. An example of
CONTINUOUS TRAINING circuit training could be to have six stations
●​ Any form of training that maintains the where an athlete completes 30 seconds of
heart rate at a desired level over a activity at each station. The stations could
sustained period of time. consist of:
●​ An example of continuous training would be ○​ Burpees
cycling for 30 minutes at an intensity that ○​ Press ups
raises the heart rate. Other examples of ○​ Sit ups
exercises include running, swimming or a ○​ Skipping
mix (e.g. Triathlons). ○​ Tricep dips
●​ When completing continuous training, an ○​ Squats
athlete should aim to keep their heart rate
between 60% and 80% of their maximum
heart rate. You may want to read our article
on the energy systems to learn more on
how to measure your maximum heart rate
and the different heart rate training zones.
●​ Advantage - useful as it improves
cardiovascular fitness and you can train in
most places. It is also good as you can train
on your own or with a group.
●​ Disadvantages - it can become boring and
tedious. We all know how boring it can be
doing the same activity over and over
again.
 ●​ Advantages: ●​ Interval training works on both aerobic and
-​the stations can be easy to set up anaerobic systems as well as developing
and can require very little the body’s recovery system.
equipment. ●​ Advantage:
-​ the stations can work on the same -​ training sessions can be quick
or different parts of the body and compared to other methods of
circuit training can also involve sport training such as continuous training.
related activities, fitness exercises or -​ this method of training uses rest to
both. help aid recovery and can be
-​ Circuit training can also allow for a relevant to sports (such as football
period of rest between each station or tennis).
and work on both the aerobic and ●​ Disadvantage:
anaerobic systems. -​ athletes new to exercise can find
●​ Disadvantages: this method of training hard to repeat
-​ athletes can fatigue very easily if over a sustained period of time.
the circuit is not designed correctly.
-​ you may need a lot of equipment
depending on how you have planned
your circuit.

WEIGHT TRAINING
●​ a method of training using weights. This
could be free standing weights such as the
Yes4All adjustable dumbbells, body weight
exercises, resistance bands or weight PLYOMETRIC TRAINING
machines such as the Bow Flex Home Gym ●​ a type of training that involves exercises
Series. with short bursts of high intensity. An
●​ Athletes use their 1 Rep Max to determine example of a plyometric exercise is a
the intensity of the activity in weight reverse lunge with knee-up.
training. ●​ This method of training involves high
●​ Advantage: intensity exercises/stretches aiming to
-​ it works on developing a number of improve muscular speed and muscular
components of fitness such as strength.
Power, Speed, Muscular Strength ●​ Advantage - it can reduce the chances of
and Muscular endurance. injury in the long term. It can also improve
●​ Disadvantage: power, speed and strength.
-​ you need to have weight training ●​ Disadvantage - this method of training
equipment available to use. may not be suitable for beginners. A further
-​ serious injury can occur if an athlete disadvantage to plyometric training is that
is not trained correctly on how to use coaches will need to research the stretches
the machines. and activities beforehand and if they are
performed incorrectly or to the incorrect
INTERVAL TRAINING athletes, it can cause pain or even injury to
●​ is exercising with periods of rest planned the athletes.
into the session. An example of interval
training is completing 10x30m sprints with
20 seconds rest in between each effort.
FLEXIBILITY TRAINING ●​ Patience is essential. Don’t try to do to
●​ is completing certain exercises that will much too soon and don’t quit before you
improve a persons range of motion around have a chance to experience the rewards of
a joint. An example of a flexibility training improved fitness. You can’t regain in a few
exercise is the calf raiser. days or weeks what you have lost in years
●​ Flexibility training is often regarded as an of sedentary living, but you can get it back if
addition to a training session and not fully you persevere. And the prize is worth the
planned for in a yearly training programme. price. In the following pages you will find the
To do this correctly, Flexibility training basic information you need to begin and
should be incorporated into each training maintain a personal program of exercises.
session as well as dedicated training These guidelines are intended for the
sessions just focusing on developing average healthy adult. It tells you what your
flexibility. goals should be and how often, how long
●​ Advantage - it can reduce the chance of and how hard you must exercise to achieve
injury. In addition to this, it increases the them. It also includes information that will
range of motion and could improve your make your workouts easier, safer and more
technique and skill development. satisfying. The rest is up to you.
●​ Disadvantage - some athletes can find
stretching boring and not necessary. THE FITNESS PYRAMID
Another disadvantage is that is can take a
while to see benefits of this training method.

CHECKING YOUR HEALTH

●​ If you’re under 35 and in good health, you
don’t need to see a doctor before beginning
an exercise program. But if you are over 35
MAKING A COMMITMENT
and have been inactive for several years,
●​ You have taken the important first step on
you should consult your physician, who may
the path to physical fitness by seeking
or may not recommend a graded exercise
information. The next step is to decide that
test. Other conditions that indicate a need
you are going to be physically fit. This
for medical clearance are: High blood
module is designed to help you reach that
pressure. Heart trouble. Family history of
decision and your goal.
early stroke or heart attack deaths.
●​ The decision to carry out a physical fitness
Frequent dizzy spells. Extreme
program cannot be taken lightly. It requires
breathlessness after mild exertion. Arthritis
a lifelong commitment of time and effort.
or other bone problems .Severe muscular,
Exercise must become one of those things
ligament or tendon problems. Other known
that you do without question, like bathing
or suspected disease.
and brushing your teeth. Unless you are
●​ Vigorous exercise involves minimal health
convinced of the benefits of fitness and the
risks for persons in good health or those
risks of unfitness, you will not succeed.
 following a doctors advice. Far greater risks ●​ Some activities can be used to fulfill more
are present by habitual inactivity and than one of your basic exercise
obesity. requirements. For example, in addition to
increasing cardiorespiratory endurance,
A WORKOUT SCHEDULE running builds muscular endurance in the
●​ How often, how long and how hard you legs, and swimming develops the arm,
exercise, and what kinds of exercises you shoulder and chest muscles. If you select
do should be determined by what you are the proper activities, it is possible to fit parts
trying to accomplish. Your goals, your of your muscular endurance workout into
present fitness level, age, health, skills, your cardiorespiratory workout and save
interest and convenience are among the time.
factors you should consider. For example,
an athlete training for high-level competition MEASURING YOUR HEART RATE
would follow a different program than a ●​ Heart rate is widely accepted as a good
person whose goals are good health and method for measuring intensity during
the ability to meet work and recreational running, swimming, cycling and other
needs. aerobic activities. Exercise that doesn’t
●​ Your exercise program should include raise your heart rate to a certain level and
something from each of the four basic keep it there for 20 minutes won’t contribute
fitness components described previously. significantly to cardiovascular fitness.
Each workout should begin with a ●​ The heart rate you should maintain is called
your Target Heart Rate. There are several
A MATTER OF PRINCIPLE ways of arriving at this figure. One of the
●​ The keys to selecting the right kinds of simplest is:
exercises for developing and maintaining ➔​ Maximum Heart Rate (220 - age) X
each of the basic components of fitness are 70%. Thus, the target heart rate for
found in these principles: a 40 year-old would be 126.
●​ Some methods for figuring the target rate
Specificity - pick the right kind of activities to affect take individual differences into
each component. Strength training results in consideration. Here is one of them:
specific strength changes. Also, train for the ➔​ Subtract age from 220 to find
specific activity you’re interested in. For example, Maximum Heart Rate.
optimal swimming performance is best achieved ➔​ Subtract resting heart rate (see
when the muscles involved in swimming are trained below) from maximum heart rate to
for the movements required. It does not necessarily determine Heart Rate Reserve.
follow that a good runner is a good swimmer. ➔​ Take 70% of heart rate reserve to
determine Heart Rate Raise.
Overload - work hard enough, at levels that are ➔​ Add heart rate raise to resting heart
vigorous and long enough to overload your body rate to find Target Rate.
above its resting level, to bring about improvement. ●​ Resting heart rate should be determined by
taking your pulse after sitting quietly for five
Regularity - you can’t hoard physical fitness. At minutes. When checking heart rate during a
least three balanced workouts a week are workout, take your pulse within five seconds
necessary to maintain a desirable level of fitness. after interrupting exercise because it starts
to go down once you stop moving. Count
Progression - increase the intensity, frequency pulse for 10 seconds and multiply by six to
and/or duration of activity over periods of time in get the per-minute rate.
order to improve.
CONTROLLING YOUR WEIGHT will increase. Body composition is a better
●​ The key to weight control is keeping energy indicator of your condition than body weight.
intake (food) and energy output (physical ●​ Lack of physical activity causes muscles to
activity) in balance. When you consume get soft, and if food intake is not decreased,
only as many calories as your body needs, added body weight is almost always fat.
your weight will usually remain constant. If Once-active people, who continue to eat as
you take in more calories than your body they always have after settling into
needs, you will put on excess fat. If you sedentary lifestyles, tend to suffer from
expend more energy than you take in you “creeping obesity”
will burn excess fat.
●​ Exercise plays an important role in weight CLOTHING
control by increasing energy output, calling ●​ All exercise clothing should be loose-fitting
on stored calories for extra fuel. Recent to permit freedom of movement, and should
studies show that not only does exercise make the wearer feel comfortable and
increase metabolism during a workout, but it self-assured.
causes your metabolism to stay increased ●​ As a general rule, you should wear lighter
for a period of time after exercising, allowing clothes than temperatures might indicate.
you to burn more calories. Exercise generates great amounts of body
●​ How much exercise is needed to make a heat. Light-colored clothing that reflects the
difference in your weight depends on the sun’s rays is cooler in the summer, and dark
amount and type of activity, and on how clothes are warmer in winter. When the
much you eat. Aerobic exercise burns body weather is very cold, it’s better to wear
fat. A medium-sized adult would have to several layers of light clothing than one or
walk more than 30 miles to burn up 3,500 two heavy layers. The extra layers help trap
calories, the equivalent of one pound of fat. heat, and it’s easy to shed one of them if
Although that may seem like a lot, you don’t you become too warm.
have to walk 30 miles all at once. Walking a ●​ In cold weather, and in hot, sunny weather,
mile a day for 30 days will achieve the same it’s a good idea to wear something on your
result, providing you don’t increase your head. Wool watch or ski caps are
food intake to negate the effects of walking. recommended for winter wear, and some
●​ If you consume 100 calories a day more form of tennis or sailor’s hat that provides
than your body needs, you will gain shade and can be soaked in water is good
approximately 10 pounds in year. You could for summer.
take that weight off, or keep it off, by doing ●​ Never wear rubberized or plastic clothing.
30 minutes of moderate exercise daily. The Such garments interfere with the
combination of exercise and diet offers the evaporation of perspiration and can cause
most flexible and effective approach to body temperature to rise to dangerous
weight control. levels.
●​ Since muscle tissue weighs more than fat ●​ The most important item of equipment for
tissue, and exercise develops muscle to a the runner is a pair of sturdy, properly-fitting
certain degree, your bathroom scale won’t running shoes. Training shoes with heavy,
necessarily tell you whether or not you are cushioned soles and arch supports are
“fat”. Well-muscled individuals, with preferable to flimsy sneakers and light
relatively little body fat, invariably are racing flats.
“overweight” according to standard weight
charts. If you are doing a regular program of WHEN TO EXERCISE
strength training, your muscles will increase ●​ The hour just before the evening meal is a
in weight, and possibly yoUr overall weight popular time for exercise. The late afternoon
workout provides a welcome change of
 pace at the end of the work day and helps certified trainer. He or she can help you craft
dissolve the day’s worries and tensions. a reasonable workout plan, tailored for your
Another popular time to work out is early goals. A trainer can also teach proper form
morning, before the work day begins. with exercise equipment. Even if you are
Advocates of the early start say it makes experienced, bad habits can be developed.
them more alert and energetic on the job. ●​ Find a Workout Partner - If motivation is
Among the factors you should consider in your problem, a workout partner might be
developing your workout schedule are the solution. A partner can motivate you to
personal preference, job and family workout when you normally might not, and
responsibilities, availability of exercise can help improve your workout by watching
facilities and weather. It’s important to form, encouraging extra effort, and pacing.
schedule your workouts for a time when Try to pick a partner with abilities equal to
there is little chance that you will have to your own.
cancel or interrupt them because of other ●​ Watch What You Eat - Diet is just as much
demands on your time. a part of fitness as exercise, and what you
●​ You should not exercise strenuously during eat will affect every aspect of your workout.
extreme hot, humid weather, or within two A proper diet also influences the results of
hours after eating. Heat and/or digestion you fitness plan, since it helps build muscle
both make heavy demands on the and decrease the percentage of fat in your
circulatory system, and in combination with overall body weight.
exercise can be an overtaxing double load. ●​ Have Fun! - The benefits to working out
don’t pay off if you don’t enjoy yourself. This
FITNESS DO’S AND DON’TS isn’t an excuse for not exercising, as it’s still
vital to your health. But finding a workout
DO’s that you enjoy will make the difference when
●​ Start Off Moderately - Work your way into setting a workout schedule that will stick.
a routine. Going overboard after a long
respite from exercise may result in injury, or DON’Ts
at least disappointment. Your workout ●​ Over-Exercise - For maximum benefit at
shouldn’t do either, so build up from a minimum injury risk, the body needs to rest
moderate beginning. and recover. At least a 24-hour rest after
●​ Warm Up and Cool Down - A low-impact heavy muscle strain is advised. Stagger
warm-up before any exercise is essential. It workouts between heavy and light strain.
warms the muscles, makes them more For example, you can alternate a weight
limber and easier to stretch, which results in training routine with biking.
a better workout. It also helps to prevent ●​ Push an Injury - Listen to your body. If you
injury. Cooling down after exercising is also feel pain, stop. Muscle and joint pain can
important as it relaxes the muscles, lowers mean many things -- pushing a small hurt
the heart rate, and helps the body to can lead to big problems later on. If pain
recover from the stress of a workout. It’ll persists more than a few days, see a doctor.
make you feel better immediately after the ●​ Get Bored - Don’t get bored with your
workout, and the next morning. workout. New exercises can break the
●​ Stretch - Flexibility is one of the most monotony, and the excitement of perfecting
important factors of fitness. Stretching new skills can help motivate. Since different
before, during and after a workout will result exercises work different parts of the body, a
in better performance, good posture, fewer diverse workout will aid overall fitness.
injuries, and overall better fitness. ●​ Lose Concentration - Preoccupation with
●​ Consult a Trainer - If you belong to a gym, outside situations can counteract the
you may have the opportunity to consult a benefits of a workout. For example, you
 might decrease intensity as you lose
concentration. And not paying attention to a
workout can lead to sloppy style and
potential injury. Instead, use the time to
concentrate on proper form and control. It
will lead to a better workout, greater
benefits, and a more relaxing experience.
●​ Dehydrate Yourself - When exercising, the
body needs four to eight ounces of water
every 20 minutes to replace water loss. If
you become thirsty during a workout, you’ve
already passed out of a “stage of hydration”.
Take fluids immediately. If you are working
out for more than an hour, you may want to
consider sports drinks, as the extra
carbohydrates help retain body water. But
try them out first, as not all work, and some
may cause unwanted reactions. Always
avoid caffeine or alcohol when exercising,
both of which further dehydrate your body.

●​ Unless your doctor says you should stop

exercising for health reasons, stay with your
exercise program. If you feel like giving up
because you think you are not going as fast
or as far as you “should” set smaller,
short-term goals for yourself, as well as
grander ones. If you find yourself becoming
bored, try exercising with a friend. Or switch
to another activity.
●​ Remember: The health rewards of regular
exercise are well worth the effort!

KEY TERMS

Cool-Down: Moving around after exercise so the

muscles of the legs can act to pump blood from the
working muscles back to the heart.

Warm-Up: Slow jogging, walking, and stretching

done prior to vigorous exercise.

A Workout Schedule: How often, how long and

how hard you exercise, and what kinds of exercises
you do should be determined by what you are
trying to accomplish.