A L E C T U R E O N T H E B A S I C S B E H I N D E X E R C I S E A N D R E C O M M E N D A T I O N S F O R

S T A R T I N G A W O R K O U T

Exercise Basics: How to Create a Workout

Let’s Start!

Who should exercise?

How should I exercise?

What type of exercise should I do?

Steps to Success

Step 1: Set a Goal

Step 2: Develop a workout plan

Step 3: BEGIN!

Step 1: Set a Goal

Goals must be S.M.A.R.T Specific. Easily understood or

recognizable. What is being accomplished?

Measurable. There is a way to measure your success at reaching your goal.

Attainable. Reasonable goal for your current fitness level

Relevant. Relate to your particular interests or needs. Will you enjoy doing this activity?

Time-bound. Set a specific time reach your goal.

Step 2: Develop the Workout

F.I.T.T. Principle

FREQUENCY

How often you exercise a week?

3-6 times/ week*

Dependent on fitness goal

Dependent on intensity

Time for recovery

*http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

F.I.T.T. Principle

INTENSITY

How hard are you working?

For Cardiovascular exercise,

use your heart rate (HR)

Rate of Perceived Exertion

(RPE)

F.I.T.T. Principle

TIME

How long do you exercise?

Dependent on intensity

Cardio: 75- 150

minutes/week*

Strength: twice per week

Dependent on other activities

and lifestyle

*http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

F.I.T.T. Principle

TYPE of Training

What type of exercise should I do?

Cardiovascular Training

HIIT Training – High Intensity Interval Training*

Strength Training

Flexibility Training

Rest and Recovery

*http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_3317.pdf

Step 3: Get Started!!

Helpful Links

DAPER Website: http://mitrecsports.com/

MIT Medical Wellness Classes:

http://wellness.mit.edu/classes/wellness/index

Benefits of Strength Training:

http://www.mayoclinic.com/health/strength-training/HQ01710