design my own exercise programme

design my own exercise programme

for FOOTBALL

PROGRAMME DESIGN

• Consider your fitness goals. ...

• Create a balanced routine. ...

• Start low and progress slowly. ...

• Build activity into your daily routine. ...

• Plan to include different activities. ...

• Allow time for recovery. ...

• Put it on paper.

Open Ended

WRITE DOWN WHAT YOU THINK "FITNESS GOALS" ARE .......

FITNESS GOALS

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.

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WRITE DOWN WHAT YOU THINK A BALANCED ROUTINE IS ......

BALANCED ROUTINE

Create a balanced routine. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.

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WHAT DO YOU THINK START LOW AND PROGRESS SLOWLY MEANS ?

START LOW PROGRESS SLOWLY

tart low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

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WHAT DO YOU THINK BUILD AN ACTIVITY INTO YOUR DAILY ROUTINE MEANS ?

BUILD AN ACTIVITY INTO DAILY ROUTINE

Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.

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WHAT COULD BE DIFFERENT ACTIVITIES IN YOUR PLAN / ROUTINE?

DIFFERENT ACTIVITIES

Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

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COMMENT ON ALLOWING TIME FOR RECOVERY IN YOUR PLANNING OF AN EXERCISE SESSION .....

PLAN FOR RECOVERY

Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

AND FINALLY

Put it on paper. A written plan may encourage you to stay on track.

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LIST AS MANY EXERCISES THAT ARE CARDIO- VASCULAR IN NATURE AS POSSIBLE - PRIZE FOR THE WINNER!

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LIST AS MANY RESISTANCE EXERCISES AS POSSIBLE........

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WHAT IS THIS PIECE OF EQUIPMENT ? and WHAT MUSCLES ARE TRAINED?

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WHAT IS THIS EXERCISE? and MUSCLES TRAINED?

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WHAT IS THIS EXERCISE? and MUSCLES TRAINED?

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WHAT IS THIS EXERCISE? and MUSCLES TRAINED?

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WHAT IS THIS EXERCISE? and MUSCLES TRAINED?

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THIS EXERCISE? and MUSCLES TRAINED?

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THIS EXERCISE? and MUSCLES TRIANED?

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THIS EXERCISE? and MUSCLES TRIANED ?

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THIS EXERCISE? and MUSCLES TRIANED?

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AND THIS EXERCISE? and MUSCLES TRIANED?

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AND THIS ? and MUSCLES ?

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THIS EXERCISE? and MUSCLES ?

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AND THIS ? and MUSCLES TRAINED ?

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AND THIS?

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THIS? and MUSCLES ?

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FINALLY...... inc MUSCLES USED.....

DON'T FORGET CARDIO

• TREADMILL

• ROWING MACHINE

• X COUNTRY / ELIPICTAL MACHINE

• HAND ROWING

• CYCLE

• SPIN CYCLE

• STEP MACHINE (STAIR CLIMBER)