Setting Up an Exercise Program

Here is a step-by-step plan for setting up and maintaining your exercise program that is specifically designed to meet your needs:

1. Set Your Goals

   If you don't already know exactly what your fitness goals are, we've developed the Goals Worksheet to help you.

2. Determine Your Maximum Heart Rate

   First, make sure you pass the PAR-Q.
   Then take the Maximum Heart Rate Test.

3. Develop an Exercise Rx

   First, read the article Exercise Rx - F·I·T·T.
   Then use the Exercise Rx Form to determine your starting program

4. Log Your Workouts

   Use the Workout Log feature of Lock On Fitness to document your workouts. (Currently in development.)

5. Monitor Your Progress

   Depending on your goals, measure your progress with the Lock On Fitness tests:

   Goals	Tests
   Heart Health - Weight Control	Body Composition Blood Pressure Cholesterol
   Cardiovascular/Cardiopulmonary Fitness	VO2max Resting Heart Rate Heart Rate Recovery
   Performance	VO2max Workout Log Tracking

    

6. Adjust Your Exercise Rx

   As you progress, your body will change the way it reacts to exercise; therefore, it's important to review your Exercise Rx periodically and make appropriate adjustments.

 

© 2004 by LockOnFitness.com