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Contract to "Get Fit"
with the President's Council on Physical Fitness and
Sports
[Printable
version (PDF)]
I, ______________________, resolve
to commit to a personal program to begin a fitness program
during National Physical Fitness and Sports Month ("May
Month").
By signing this contract, I commit
to no less than 30 minutes of moderate physical activity
on at least 5 days of each week during the month of
May, 2003. This activity might include walking briskly
(not strolling), playing actively outside with my children
or walking the dog, taking stairs instead of elevators,
parking a few blocks away from work or getting off the
bus/train a stop earlier. My 30 minutes can also include
work at home, such as mopping and sweeping and digging
or raking in the yard. If I cannot commit to 30 continuous
minutes, I can still commit to shorter increments of
physical activity for 10 or 15 minutes each.
If I am already doing 30 minutes of
moderate physical activity at least 5 days each week,
I commit during May Month to the following: 1) at least
20 minutes of vigorous physical activity three times
a week to increase my level of cardiovascular activity/fitness
(this might include running, endurance or race walking,
swimming, working out in a gym on cardiovascular equipment,
and other vigorous activities); 2) at least 2 days per
week of strength training with light weights; 3) at
least 2 days a week of flexibility training. If I do
these activities al- ready, then I commit to enhancing
my routine by increasing my level of activity and/or
supplementing my routine with a new activity.
Signed on this _____ day of May, 2003.
Signature: ____________________________________________________________
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