MODULE 2

DEVELOPING AN EXERCISE PROGRAM

INTRODUCTION:
Starting a fitness program may be one of the best things you can do for your health. Physical
activity can reduce your risk of chronic disease, improve your balance and coordination, help you
lose weight — and even improve your sleep habits and self-esteem.

LEARNING OUTCOMES:
At the end of this module, the student should be able to:
1. Identify the Elements of a Balance Exercise Program.
2. Know the steps in developing an Exercise Program.

TOPIC 1: ELEMENTS OF A BALANCE EXERCISE PROGRAM

If you're a new exerciser or you're trying to get back into exercise, knowing where to start is a
challenge. The right workout schedule will depend on a variety of factors like your age, fitness
level, goals, and any physical restrictions you may have.

Read on to learn more about each component of a balanced exercise program and suggest a mix
of activities and exercises to get you going.

AEROBIC EXERCISE

Often called cardio or endurance activities, aerobic activities are great for burning calories and
paring down unwanted fat. They consist of activities that make the heart and lungs work harder:
think of walking, biking, running, and swimming, for example.

Aerobic exercise temporarily boosts your heart rate and breathing, allowing more oxygen to
reach your muscles and tuning up cardiovascular endurance. These are the activities that are
associated with lower risk for many diseases and longer life span.

Get started
Walking is usually safe for people of any age or level of fitness and can easily be adjusted to a
comfortable speed. It doesn’t jar joints or raise your heart rate to dangerous levels. For a greater
challenge, you can add time, distance, or hills to improve endurance or use resistance bands to
tone while you walk.

Follow these tips to get the best workout from your walks:

Find a safe place to walk. Quiet streets with side- walks, park trails, athletic tracks at local
schools, or shopping malls are often good choices.

Buy a good pair of shoes. Look for supportive but flexible soles that cushion your feet. Comfort
is the key when buying shoes for walking. Shop at the end of the day when your feet are at their
largest size. Choose shoes with “breathable” uppers, such as nylon mesh.
Dress for comfort and safety. Wear lighter clothes than you’d need if standing still. Dress in
layers so you can peel off garments if you get hot. Light-colored clothes and a reflective vest help
drivers notice you.

Do a five-minute warm-up and cool-down. Start off at a slower pace for your warm-up. At the
end of your walk, slow down to cool down (even if you’re not sweaty).

Practice good technique:

 Walk at a brisk, steady pace. Slow down if you’re too breathless to carry on a
conversation.
 Stand tall.
 Hold your head up so your chin is level and look 10 to 20 feet in front of you.
 Lift your chest.
 Keep your shoulders down.
 Point your toes straight ahead.
 Let your arms swing loosely at your sides. If you want to boost your speed, bend your
elbows
at 90-degree angles and swing your hands from waist to chest height.
 Land on your heel, then roll forward onto the ball of your foot, pushing off from your
toes.
 Take comfortable strides. To go faster, take quicker steps instead of longer ones.

STRENGTH TRAINING

Strength or resistance training, which typically employs equipment such as weight machines,
free weights, or resistance bands or tubing, protects against bone loss and builds muscle. It also
improves your body’s ratio of lean muscle mass to fat. It, too, deserves an important place in
your exercise routine.

Technically, strength or resistance training takes place any time your muscles face a stronger-
than-usual counterforce, such as pushing against a wall or lifting a dumbbell. Using progressively
heavier weights or increasing resistance makes muscles stronger. Aside from toning you, strength
training provides the functional strength you need to do everyday activities— lifting groceries,
climbing stairs, rising from a chair, rushing for the bus—with ease.

Get started
These tips for safe strength training will help you get the most from your workouts:
Focus on form, not weight. Align your body correctly and move smoothly through each exercise.
Poor form can prompt injuries. Many experts suggest starting with no weight, or very light
weight, when learning a strength training routine. Concentrate on slow, smooth lifts and equally
controlled descents while isolating a muscle group. You isolate muscles by holding your body in a
specific position while consciously contracting and releasing the targeted muscles.

Tempo, tempo. Tempo helps you stay in control rather than undercut strength gains through
momentum. For example, count to four while lifting a dumbbell, hold for two, then count to four
while lowering it to the starting position.
Breathe. Blood pressure increases during a work- out, but it rises even more if you hold your
breath while performing strength exercises. To avoid steep increases, exhale as you lift, push, or
pull; inhale as you release. To make sure that you’re not holding your breath, count your tempo
aloud. You can’t hold your breath when you’re talking.

Keep challenging muscles. The right weight differs depending on the exercise. Choose a weight
that tires the targeted muscle or muscles by the last two repetitions (reps) while still allowing
you to maintain good form. If you can’t do the minimum number of reps, choose a lighter
weight. When it feels too easy, as if you could continue doing reps, challenge your muscles again
by adding weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs) or using a stronger
resistance band. Alternately, you can add another set of reps to your workout (up to three sets),
or work out additional days per week. If you add weight, remember that you should be able to
do the minimum number of reps with good form, and the targeted muscles should feel tired by
the last two reps.

Balance Exercises
Our sense of balance typically worsens as we age. It can be further compromised by medical
conditions like neuropathy (a complication of diabetes or certain chemotherapy drugs) that can
cause tingling, pain, and numbness in the feet; side effects from other medications; uncorrected
vision problems; or a lack of flexibility. Poor balance often leads to falls, which can cause head
injuries and temporarily or permanently disabling injuries to the bones and nervous system. Hip
fractures, particularly, can lead to serious health complications and can impair independence.

Older adults at risk for falls can benefit from a combination of walking, strength training, and
balance exercises. Balance-enhancing activities include tai chi, yoga, and Pilates. Strength
training exercises that work core muscles in your abdomen and back also help with balance.

FLEXIBILITY EXERCISES

Flexibility exercises like stretching and yoga gently reverse the shortening and tightening of
muscles that typically occur with disuse and age. Shorter, stiffer muscle fibers may make you
vulnerable to injuries and contribute to back pain and balance problems.

Frequently performing exercises that isolate and stretch elastic fibers surrounding muscles and
tendons helps counteract this. A well-stretched muscle more easily achieves its full range of
motion. This improves athletic performance—imagine an easier, less restricted golf swing or
tennis serve—and functional abilities, such as reaching, bending, or stooping during daily tasks.
Stretching can also be a great way to get you moving in the morning or a way to relax after a long
day. Activities such as yoga combine stretching and relaxation and also improve balance, a
wonderful combination.

However, note that experts no longer recommend stretching before exercise. Prolonged
stretching impedes the maximum contractile force of muscles. For example, stretching prior to
jumping decreases jump height. Instead, experts now recommend starting off your exercise with
a warm-up, such as an easy walk or a sport-specific routine such as serving some tennis balls and
practicing ground strokes before a match. This increases the movement of blood and oxygen to
the muscles. Then, when muscles are warm and pliable—for example, after five to 10 minutes of
exercise—you can stretch. Or, even better, do your flexibility exercises as your post-workout cool-
down.

Get started
When starting a stretching routine, follow these tips for safety:
 Check with your doctor. If you have joint disease or arthritis, or if you’ve had a joint
replacement, check with your doctor before starting stretching exercises.
 Warm up first. Warm muscles are more flexible. Warm up for five to 10 minutes first, or
save stretching for your cool-down routine after exercising.
 Stretch all muscle groups. Just as with strength training, stretching should include all
muscle groups.
 No bouncing. Never bounce as you stretch. This triggers a contracting reflex that actually
tightens the muscle you’re trying to loosen.
 Feel mild tension only. Extend your muscle to the point where you feel mild tension and
hold that position. You should never feel pain.
 Breathe. Breathe easily through your nose while stretching.
 Hold and repeat. The best results come from holding a stretch for 10 to 30 seconds and
repeating each stretch two to six times for a total of one minute.

Whether you create your own fitness training program or enlist the help of a personal trainer,
your overall exercise plan should include several elements. Aim to incorporate aerobic fitness,
strength training, core exercises, balance training, and flexibility and stretching into your exercise
plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them
into your regular routine can help you promote fitness for life.

https://www.helpguide.org/harvard/whats-the-best-exercise-plan-for-me.htm
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792

TOPIC 2: STEPS IN DESIGNING YOUR EXERCISE PROGRAM

1. Assess Your Fitness Level

This was done in your first module.

2. Plan Your Exercise Program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your exercise
program, keep these points in mind:

 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.

 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. Greater amounts of exercise will provide even greater health benefits.
 But even small amounts of physical activity are helpful. Being active for short periods of
time throughout the day can add up to provide health benefits.

Do strength training exercises for all major muscle groups at least two times a week. Aim
to do a single set of each exercise, using a weight or resistance level heavy enough to tire
your muscles after about 12 to 15 repetitions.

 Start 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.

 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.

 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.

 Try high-interval intensity training. In high-interval intensity training, you perform short
bursts of high-intensity activity separated by recovery periods of low-intensity activity.

 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.

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

3. Assemble Your Equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity
you have in mind. For example, running shoes are lighter in weight than cross-training
shoes, which are more supportive.

If you're planning to invest in exercise equipment, choose something that's practical,

enjoyable and easy to use. You may want to try out certain types of equipment at a
fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices,
such as ones that can track your distance, track calories burned or monitor your heart
rate.
4. Get Started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool
down with easy walking or gentle stretching. Then speed up to a pace you can continue
for five to 10 minutes without getting overly tired. As your stamina improves, gradually
increase the amount of time you exercise. Work your way up to 30 to 60 minutes of
exercise most days of the week.

• Break things up if you have to. You don't have to do all your exercise at one time, so
you can weave in activity throughout your day. Shorter but more-frequent sessions
have aerobic benefits, too. Exercising in short sessions a few times a day may fit into
your schedule better than a single 30-minute session. Any amount of activity is better
than none at all.

• Be creative. Maybe your workout routine includes various activities, such as walking,
bicycling or rowing. But don't stop there. Take a weekend hike with your family or
spend an evening ballroom dancing. Find activities you enjoy to add to your fitness
routine.

• Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a
break. You may be pushing yourself too hard.

• Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

4. Monitor Your Progress

Retake your personal fitness assessment six weeks after you start your program and then again
every few months. You may notice that you need to increase the amount of time you exercise in
order to continue improving. Or you may be pleasantly surprised to find that you're exercising
just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a
class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming

one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a
lifetime.

https://www.betterhealth.vic.gov.au/health/HealthyLiving/exercise-programs#lp-h-0

Learning Activity 1
For this activity, I want you to answer the assessment in this link.

https://docs.google.com/forms/d/e/
1FAIpQLSfDpSK_dXIZv19pTQJvZmL_56e8UwDVVMzasB3_xBPv_rFxrg/viewform?usp=sf_link