Fitness Project

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tness projectZeel J Amin

Fitness Needs: Lose weight
Specific Goals: lose 6 pounds.

Cardiovascular Workout:
Warm up: Walking for 15 minutes.
Cool down: Yoga deep breathing 5 minutes.

Name of Exercise| FrequencyNumber of days/week| IntensityHR% or Max HR%| Time Minutes| Running| 3| 190| 15 minutes|
Skipping| 3| 187| 10-12 minutes|

Strength/ Mascular Endurance Work out
Warm up: Walking for 15 minutes.
Cool down: Yoga deep breathing 5 minutes.

Name of Exercise| Type of ExerciseFree weights, machines, calisthenics, rubber bands| FrequencyNumber ofDays/Week| IntensityPounds or Resistance| TimeReps| Time Sets| Bicep Curls| Rubber band| 3| Green Band| 10| 2|

Triceps| Rubber band| 3| Green Band| 10 | 2|
Crunches| Exercise Ball| 3| Body weight| 9| 2|
Leg lift| Exercise Ball| 2| Body weight| 10 | 2|
Leg Press| Machine| 2| 90| 12| 2|
Adductive| Machine| 2| 55| 10 | 2|
Lat pull down| Machine| 3| 60| 9| 2|
Leg curl| Machine| 2| 50| 10| 2|

Flexibility workout
Warm up: Walking for 15 minutes.
Cool down: Yoga deep breathing 5 minutes.

Name of stretch| Type of StretchStatic, Ballistic, PNF| FrequencyNumber of Days/Week| Intensity10% or just before pain| TimeSeconds| Timereps| Arm Pretzel| Static| 3| Just before pain| 20| 2|

Leg Hug| Static| 3| Just before pain| 20| 2|
Spine Twist| Static| 3| Just before pain| 15| 2|
Hip and thigh stretching| Static| 3| just before pain| 10| 3| Sitting Stretch| PNF| 3| Just before pain| 20| 4|
Overhead Stretch| Static| 3| Just before pain| 30| 5| Calf stretch| Ballistic| 3| Just before pin| 30| 5|
Back Saver Hamstring| Static| 3| Just before pain| 30| 5|

Evaluation

1. What factors did you take into consideration when designing this program? Answer: First of all, while performing this program, I dressed up with flexible cloths, then time was taken into...
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