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Part Five Other Aspects of Wellness
getting into a rut. Different activities
also help develop different components
of fi tness. This will help you reach
your long-term goal of achieving a
good level of total fi tness. If you enjoy
anaerobic activities, try to include
some aerobic activities in your exercise
program, too. Also remember to choose
activities that focus on different large
muscle groups. For instance, you
might try rowing to develop upper
body strength and jogging to build leg
muscles.
Although your exercise program
should meet your personal fi tness
needs, you do not need to exercise
alone. Working out with friends or
family members can make a fi tness
program more fun. Doing activi-
ties with other people can also help
you stay motivated, 15-15. On a day
when you are tempted to cancel your
workout, a friend can encourage you to
get going.
Choose a Convenient
Time
Scheduling physical activity at
a convenient time will increase your
likelihood of following through with
15-14 Using a personal exercise contract can motivate you to stick with an exercise
program to meet your fitness goals.
Personal Exercise Contract
Goal
I will improve my cardiovascular fitness until my pulse drops to 100 beats per minute
following a three-minute step test.
Action Plan
I will do one of the following activities at least five days a week.
Progress—Week 1
Activity Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Bicycle 30
minutes
✓
Skate 30
minutes
✓
Swim 20
laps
✓ ✓
Walk 30
minutes
✓
Progress—Week 2
Activity Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Bicycle 30
minutes
✓
Skate 30
minutes
✓ ✓
Swim 20
laps
✓ ✓
Walk 30
minutes
✓