FITNESS PROGRAMME

Goals - Fitness Optional Goal – W eight loss

1.Increase level of personal fitness 1.Lose 6 lbs in 6 weeks
2.Walk a mile in 15 minutes 2.Lose between 6 and 10 lbs in 6 weeks
3.Run-Walk a mile in 12 minutes 3.Lose more than 10 lbs in 6 weeks
4.Run a mile in 10 minutes
5.Walk two miles in
6.Run-walk two miles
7.Run two miles
8.Run-walk 3 miles
9.Run 3 miles
Fitnes s Session Review session
At the end of the course – date, time and place to be
The weekly session consists of:
decided by the group.
1.Intro to session Date:
2.Warm up
3.Fitness raising activities Time:
4.Stretching
5.Logging achievement Place:

HEART RATE (Pulse) & FITNESS

One way of measuring fitness is to use heart rate (pulse rate) measurement.
RESTING HR is the beats per minute (bpm) when you wake up in the morning. This can be lower than 40
bpm in very fit athletes but typical values are between 60 and 90 with 70 bpm being average for a man and
75 bpm average for a woman
NORMAL HR is what you would measure while sitting relaxed in a chair = higher than resting HR.
MAXIMUM HR is the hardest that you heart can go and can only be properly measured by controlled hard
exercise under supervision, however a rough rule of thumb for maximum heart rate is 220 - age
RECOVERY HR. This is how quickly you heart rate return to normal after exercise. A simple way of checking
this would be to measure your pulse after hard exercise then one minute later to see how much it has
dropped in a minute.

When your fitness increases your resting heart rate will drop and your recovery heart rate will increase.

EXERCISE ZONES
Heart rate can be used to set 5 exercise zones.

Zone Description % Max Activity How it feels Benefits

HR
1 Healthy Heart 50-60 Steady to fast Normal Strengthens your heart and improves
walking conversation muscle mass while you reduce body fat,
cholesterol, blood pressure You get
healthier in this zone,
2 Temperate 60-70 Slow jogging Breathing Fat burning increases. Starts to improve
noticeable endurance.
3 Aerobic 70-80 Steady to fast Can speak in The number and size of your blood
exercise running short sentences vessels actually increase, you step up
your lung capacity and respiratory rate,
and your heart increases in size and
strength so you can exercise longer
before becoming fatigued.
4 Threshold 80-90 Hard running or Gasp words or Improves maximum oxygen carrying
cycling short phrases. capacity of blood up but cannot be
Breathing hard sustained for more than an hour.
5 Red Zone 90+ Sprinting Very heavy Good for athletes & serious runners but
breathing. not very important for mere mortals
Conversation not
possible
PERSONAL FITNESS LOG

Name: Start date:

Height: ft or m Weight Start ____________ lbs or Kg

BMI start: ___________________________ BMI finish: _____________________

Resting Pulse rate start: __________ bpm Resting Pulse rate finish: __________ bpm

Weight Log (optional) Goal to lose: ______________lb or Kg

Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
Date
Pounds
Kg

GROUP FITNESS SESSION

Goals: 1st _____________________ 2nd _____________________ 3rd ___________________

Times
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6

Date

1 mile walk

1 mile
run/walk

1 mile run

2 mile walk

2 mile
run/walk

2 mile run

3 mile
run/walk

3 mile run
PERSONAL FITNESS SESSIONS

At least two personal fitness sessions should be completed every week, but the more the better.

For all activities think about quantity, quality and intensity:

Quantity – how often you do the activity – record each day you do it
Quality – how far you go or time taken – record how far or time
Intensity – how much effort it costs (going faster or more hills) – Easy, Fairly Hard, Hard, Very Hard

Such things as:

A. Walking the dog or other routine walk eg into town, visiting someone.
B. Walking and/or jogging a circuit from your house
C. Walking to and from work if feasible
D. Going for a swim
E. Cycling a circuit from your house
F. Cycling to and from work if that is feasible
G. Joining in with own children’s or family activities
H. Weekend activity:
i. Longer walk
ii. Longer jog
iii. Longer cycle ride Example 1 Example 2
B H iii
30 min 6 miles
PERSONAL FITNESS RECORD FH E

Name: _______________________________

ACTIVITIES
MON TUES WED THUR FRI SAT SUN

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6