Managing Your Fitness Behaviors The decision to be physically fit is an easy one to make but not always easy to put into action. Physical fitness should be enjoyable. Do you think you need to improve your fitness level? Is your endurance where it should be for someone of your age and sex? Endurance, however, is only one aspect of fitness. Do you need to improve in the other areas as well? Begin by making a list of your favorite physical activities that might increase strength, flexibility, and cardiorespiratory fitness. Your list may include walking, yardwork, bicycling, swimming, or weight lifting. Choose which you would like to make part of a regular routine. Then identify specific times to exercise. If time is tight for you, consider how exercise could become part of your daily activities. For example, maybe you could leave for class a few minutes earlier than usual and walk instead of driving or taking a shuttle bus. Then do it! Checklist For ChangeMake Community ChoicesDoes your college have facilities for exercise? Are there special student rates? What hours are those facilities available? What community exercise facilities does your hometown have? What opportunities are available for you to volunteer at a local exercise facility? Have you considered volunteering to help out low-income individuals? Why or why not? SummaryThe physiological benefits of regular physical activity include reduced risk of heart attack, prevention of hypertension, improved blood profile, improved skeletal mass, improved weight control, prevention of diabetes, increased life span, improved immunity to disease, improved mental health and stress management, and improved physical fitness. An aerobic exercise program improves cardiorespiratory fitness. Exercise frequency begins with three days per week and eventually moves up to five. Exercise intensity involves working out at your target heart rate. Exercise duration should increase to 30 to 45 minutes. Flexibility exercises should involve static stretching exercises performed in sets of four or more repetitions held for 10 to 30 seconds at least two to three days a week in order for progress to be made. The key principles for developing muscular strength and endurance are the tension principle, the overload principle, and the specificity of training principle. Resistance training programs include fixed, variable, and accommodating resistance. Fitness injuries are generally caused by overuse or trauma; the most common are plantar fasciitis, shin splints, and runner's knee. Limited prevention can be achieved with proper footwear and equipment. Exercise in the heat or cold requires special precautions. Planning your fitness program involves setting goals and designing a program to achieve these goals.