Tips and tricks to design your personal fitness program

1. 6 steps to design your personal fitness program
Part 1- How much exercising
do we need?
Part 4- Your active
lifestyle program
Part 2- Do you really need a
membership?
Part 3- Staying fit at your
desk
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2. Trends in the US
2Part 1- How much exercising do we need?
* 64% of adults are overweight in the U.S.
* Approximately 30% of adults are obese.
* 17 % of children ages 6-18 are overweight.
* Obesity is the second leading cause of unnecessary deaths.
* Consumers spend $33 billion a year on the diet industry.
* Every year, about 8 million Americans sign up for weight loss programs
that offer a quick fix.
(Source: Bill Byron, HealthTrust, New Hampshire)
* 80% of the population will experience some form of back pain at some
point during their lifetime

3. 3Part 1- How much exercising do we need?
Let's define "Physical fitness"
Source: US Government
Physical Fitness Skills
Physiological Health-Related Skill-Related Sports
Metabolic Body Composition Agility Team
Morphological Cardiovascular Fitness Balance Individual
Bone Integrity Flexibility Coordination Lifetime
Muscular Endurance Power
Muscle Strength Speed
Reaction Time

4. 4Part 1- How much exercising do we need?
Benefits of physical activities:
* Helps people achieve and
maintain a healthy weight
* Reduces feelings of stress,
anxiety & depression
* Builds and maintains healthy
bones, muscles & joints
* Boosts energy level
Improves quality of sleep
Physical Activity
Reduces the risk of:
* Dying from heart disease or
stroke
* Developing high blood
pressure, cholesterol & diabetes
* Developing obesity
* Developing osteoporosis –
exercise builds strong bones &
muscles

5. What we all need, everyday
5Part 1- How much exercising do we need?
* Minimum of 30 minutes
* Moderate-intense physical activity
* Most days of the week.
Recommendation by U.S. Surgeon General,
CDCP, American College of Sports Medicine
Make sure that you consult your physician
before starting any new exercise program,
especially if you have been inactive or are
recovering from surgery

6. Sound fitness principles
6Part 1- How much exercising do we need?
Progression: stress the body in increasing
amounts from workout to workout.
Variety: once the body is repeatedly exposed
to the same stress, it ceases to adapt to that
stress.
Adaptation: this occurs when we combine
appropriate work loads with appropriate
recovery.

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8. 3- Active lifestyle
7Part 2- Do you really need a membership?
2- The fitness visitor
1- Inactive & sedentary
What is your
lifestyle?

9. Active lifestyle
8Part 2- Do you really need a membership?
The fitness visitor
1- Inactive &
sedentary
* Little to no physical activity
* BMI typically above 30: obese or more,...
What is your lifestyle?

10. Active lifestyle
9Part 2- Do you really need a membership?
2- The fitness
visitor
Inactive &
sedentary
* Some visits to the gym: once a week or
less, often irregular
* Fitness is seasonal or tied to vacation
time
* Sedentary lifestyle: work, couch, more
driving than walking, ...
* BMI typically above 25: overweight or
obese
What is your lifestyle?

11. 3- Active lifestyle
10Part 2- Do you really need a membership?
The fitness visitor
Inactive &
sedentary
* Approximately 1 hour of day of physical
exercise: walking, gardening, fitness,
swimming, hiking, biking, ...
* Fitness is an integrated part of your
lifestyle: during work days, with your
children, with your pets, ...
* BMI typically below 25

12. In summary, what we all need, everyday
11Part 2- Do you really need a membership?
* You can get a good workout with very little equipment.
* Just be consistent in your work habits!
* Vary what you do from day to day
* Daily walks, rubber-band exercises

13. Get support from your manager
12Part 3- Staying fit at your desk
* Encourage your management to dedicate regular
breaks to stretching or team game like soccer,
basketball, ...
* Ask employees to track their stretching sessions
* Develop a buddy system so co-workers keep each
other motivated
* Give incentives for employee participation
* Give incentives to team leaders or managers with
the highest employee participation

14. Get organized,
exercise
consistently
13Part 3- Staying fit at your desk
* When stretching, move just to the point of tension,
stop, and hold that position
* Stretching should not be painful—it should make you
feel relaxed and refreshed
* Keep good form for the best possible effect and to
avoid potential injuries
* Relax and continue breathing while you stretch
* Set specific time(s) during the day for stretching,
like 1pm and 5pm.
* Add recurring appointments with alarm in your
calendar.

15. 14Part 3- Staying fit at your desk
Head tilt Chin tuck Shoulder pull
Back scratch Shoulder Back stretch
Hand press Side bendsQuad stretch
Indicative only: please consult a detailed guide or video to perform the movements correctly

16. Watch your posture !
15Part 3- Staying fit at your desk
A bad posture or repeated "bad back
movements" can lead to:
* a curved spine, or scoliosis
* a "sway back" posture, or lumbar lordosis
* Even worse, degenerated or herniated disks
Bottom-line: some risk factors for back problems are non-modifiable
(family history or age), some are under our control: our posture, the
lack of physical activity, bad movements

17. A good standing
posture
16Part 3- Staying fit at your desk
* Head centered - chin level
* Chest high - not strained
* Shoulders down and back
* Abdomen flat ("suck and tuck")
* Knees straight
and relaxed
* Feet parallel and
weight balanced

18. Start your new plan
by identifying your obstacles to fitness
17Part 4- Designing your active lifestyle
program
* Is your schedule too busy for
physical activity?
* The next next fitness center or
pool is too far away?
* Your motivation lasts for a couple
of months and fades away very
quickly
* Any other obstacles in the way?

19. Physical Activity & Busy Adults, Dept. of Public Health Sciences, Clemson University
18
Part 4- Designing your active lifestyle
program

20. Click on the screen

21. 6 steps to design your personal fitness program,
make it fit your strengths, your agenda and your wallet !
19
#1- How do you address the obstacles identified in the previous slide? Like
lack of time => smaller segments throughout the week, no gym => go for
an active lifestyle, motivation => can you join a group, team up with a
friend
#2- Throw out the "all or nothing" approach. Small daily regular exercises
have more impact than irregular painful efforts.
#3- Choose a physical activity you enjoy
#4- Reserve time in your agenda. Every week. And turn your small
exercises into daily habits: stretching, yoga, walking, gardening, running,
swimming, …
#5- Mix up moderate and vigorous fitness
#6- Explore a new activity every month: badminton, kayak,
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Part 4- Designing your active lifestyle
program

22. * wikipedia.com
* Jacilyn Olson, FITTING FITNESS INTO A BUSY SCHEDULE, Instructor of Health and
Human Performance,Certified Health Fitness Specialist
* Benson, Herbert. The Relaxation Response.
* Burns, David. The Feeling Good Handbook.
* Carlson, Richard. Don’t Sweat the Small Stuff Workbook.
* Emmett, Rita. The Procrastinator’s Handbook: Mastering the Art of
Doing It Now.
* Seaward, Brian. The Art of Calm: Relaxation Through the Five
Senses.
* Tubesing, Donald, & Tubesing, Nancy. Seeking Your Healthy Balance:
A Do-it-yourself Guide to Whole Person Well-being.
* http://skinnybulkup.com/six-fundamentals-of-fitness-training
* http://www.fitness.gov
* www.menshealth.com/mhlists/100-best-fitness-tips
* www.webmd.com/fitness-exercise
* www.self.com/about/fitness-tips
* www.active.com/fitness.htm
* http://www.healthpromotion.ie/
* http://ec.europa.eu/health-eu/health_in_the_eu/prevention_and_promotion
Sources and References 20

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located at the bottom-left of this screen:
Slide Transcripts 21
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