Cardio Fitness Plan
Fitness Program
Short Term Goal: Decrease body fat from 12% to 10%.
Long Term Goal: Decrease body fat to 7% and maintain it.
During the fitness program I will multiple things to stay physically active besides just exercising. I currently go to school five days a week and everyday that I am at school I have classes on the second and third floors of different buildings. Instead of taking the elevator to get to the different classes I will take the stairs. Along with that when I park at school I usually park a good distance away from my classes due to parking, I will continue to walk a distance to my classes instead of fighting to get a close parking spot. Outside of school I will take my dog for walks around the neighborhood. These walks are routinely done four or five days a week and are usually two laps adding up to be two miles of walking. These are just some of the things I will do to be physically active on top of exercising. The rewards for my short and long term goals are not materialistic. The biggest reward for me will come from the satisfaction of feeling better along with looking better. The long-term goal will hopefully be achieved in the next few months so I will look my best for the spring and summer to come. Another reward I get from this fitness program is getting to do what I love and exercise. The program will address all five of the health related components of fitness. The first one being addressed is aerobic fitness, which will improve by using target heart rate zone during running. Muscular strength and endurance will be maintained by weight lifting, using free weights and machines. Flexibility will improve because there will be stretching everyday after each workout session. The last component will be a better body composition which will improve by the combination of lifting, running and a higher expenditure of calories vs calories consumed.
Weekly program
Monday- Low intensity steady state cardio
Warm-up: 5 minutes
Short Term Goal: Decrease body fat from 12% to 10%.
Long Term Goal: Decrease body fat to 7% and maintain it.
During the fitness program I will multiple things to stay physically active besides just exercising. I currently go to school five days a week and everyday that I am at school I have classes on the second and third floors of different buildings. Instead of taking the elevator to get to the different classes I will take the stairs. Along with that when I park at school I usually park a good distance away from my classes due to parking, I will continue to walk a distance to my classes instead of fighting to get a close parking spot. Outside of school I will take my dog for walks around the neighborhood. These walks are routinely done four or five days a week and are usually two laps adding up to be two miles of walking. These are just some of the things I will do to be physically active on top of exercising. The rewards for my short and long term goals are not materialistic. The biggest reward for me will come from the satisfaction of feeling better along with looking better. The long-term goal will hopefully be achieved in the next few months so I will look my best for the spring and summer to come. Another reward I get from this fitness program is getting to do what I love and exercise. The program will address all five of the health related components of fitness. The first one being addressed is aerobic fitness, which will improve by using target heart rate zone during running. Muscular strength and endurance will be maintained by weight lifting, using free weights and machines. Flexibility will improve because there will be stretching everyday after each workout session. The last component will be a better body composition which will improve by the combination of lifting, running and a higher expenditure of calories vs calories consumed.
Weekly program
Monday- Low intensity steady state cardio
Warm-up: 5 minutes