5 Key points any physical fitness plan should contain

5 Key points any physical fitness plan should contain

Physical Fitness

Because of the many health benefits derived from being physically fit, it is recommended that all people develop a complete plan for physical fitness. The exercise that an individual chooses for working out depend upon health status, body build, the current level of physical fitness plan can be individualized. Exercise that meets personal needs and preferences should be selected. Keeping a record of progress and results is important.

A physical fitness plan should contain


1. Exercise for warming up


Three to five minutes of exercises that prepare the joints and muscles for the strenuous activity should be planned. Stretching exercises and aerobic exercises are done at a reduced level should be included.

2. Exercise for flexibility


Stretching exercise to improve and maintain the range of movement in muscles and joints should be included.

3. Exercises for cardiovascular endurance and body composition


The American College of Sports Medicine recommends 15 to 60 minutes of continuous aerobic activity at an individual’s target heart rate. Target heart rate is between 60 and 90 percent of the difference between resting heart rate and maximum heart rate. Maximum heart rate is 220 minus your age. Aerobic dancing, swimming distances, and walking distances are examples of aerobic exercises. The number of minutes that an activity should be performed depends on the intensity of the activity and a person’s fitness level.

4. Exercise for muscular strength and endurance


An exercise which strengthen and tone muscles should be included in the physical fitness plan. Isotonic, isometric, and isokinetic exercises accomplish this purpose. Exercises for all major muscle groups and joints should be included.

5. Exercise for cooling down or warming up


Three to five minutes of reduced exercise should be done at the end of the workout session. During this time, the heart rate slows, the body temperature lowers, and muscles help return blood to the heart and brain. Stretching exercises and aerobic exercises are done at a reduced level should be included.
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