Place your agreement in a visible area to remind you of your commitment. As you consider what activity to do, think about if you have to do it particular location or facility. Stretch major joints and muscle groups that you use everyday, either during your workout or daily activities. Class - 60 mins. “Warm” muscles are less prone to injury than “cold” ones. "On how I need and want my mind, body and health to be at every day. Also, you can do cycling, mountain biking and running to get and keep your legs in shape. The idea is to elevate your heart rate and breathing rate. Personal Fitness Plan 2 Week Activity Log & 1 week Food Log Name: Period: Date: Personal Fitness Contract I, , am going to make a commitment to helping build my lifelong fitness and nutrition habits that will assist me in sustaining a long, actively healthy lifestyle. Ray (author) from Philippines on July 14, 2018: Thank you very much, Sir Eric! Start with a weight that you can lift comfortably 12–15 times (whether that's on a machine or free weights) and move the joint through its full range of motion. Thanks to all authors for creating a page that has been read 168,521 times. While you don’t necessarily need to focus on these elements to the degree that an elite athlete or bodybuilder would, you’re more likely to meet your fitness or weight … What do I want to get out of this fitness program? There are many kinds of possible plans and most incorporate a mix of aerobic, resistance, and flexibility exercises. Overexerting yourself may result in sickness, death or hospitalization in worst case scenarios. For example, if one of your goals is to improve your upper body strength and endurance, you could use a push-up test to set your intermediate goals. Just saying "I want to get fit" doesn't give you a concrete, measurable goal to work toward. Consider activities that you presently participate in and enjoy. This fitness plan is really effective. I'll just modify the time for workouts for beginners and for moderate to high-intensities to eliminate the confusion. What the program specifically includes depends on your current physical fitness, including your body composition, weight, height, age, cardio-respiratory endurance, muscular strength and endurance, and flexibility. Instead, take small steps and work a little harder each day to improve. You might want to hold off on stretching before strength training or intense activity like running or other track and field sports. I am glad my article helps you with your regimen. Aim for around 30 minutes of conditioning after your warm-up. Start with simple things: Is there anything stopping you from getting fit? If you have special exercise needs due to a particular health problem, choose activities that suit your needs and accommodate your problem. "What do I want from my fitness program?". Should you talk to a doctor first? Find a witness for this, preferably someone who will be actively involved in your plan. If you’re swimming, do two or three laps at half pace. I lost a lot of weight recently and need to get that muscle mass back up. Assess your level of fitness and craft a plan suited to you. Having specific goals will allow you to track your progress and enjoy the measurable changes brought about by your fitness program. General or long-term goals might include lowering your risk of contracting chronic diseases such as cancer, heart diseases, and diabetes; improving your posture; having more energy; and fitting better in your clothes. This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional. Goodluck with your trainings and balanced diet. I included the links in the references section. Take your pulse again afterwards and note how long it took you. It helps a lot, and gives great explanation.". If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. After this lesson, students will be able to: 1. explain aspects of physical fitness 2. list and define factors that impact physical fitness 3. create a physical fitness personal plan Be specific in your answers. You can also stretch after your workout, when you’re already warmed up. Personal Physical Fitness Plan Name _____ Period 2 3 4 5 7 8 Due Date Dec. 12__ When you complete this project, you will accomplish the following: A low-intensity version of your exercise should do this. A sports trainer or fitness specialist will be able to walk you through each exercise to be sure you’re doing it right. Actually, I got the information from the FITT Principle for Cardiovascular Fitness. Most people will see results after about eight weeks with two or three 20 to 30 minute sessions per week, covering all groups. Whether you want to hike into your 90s or squat double your body weight you need to plan out how you will achieve these goals. It provides personalized fitness plan for muscle building and fat loss. Consider the following factors when making your choices: Your fitness program plan is much more likely to be successful if you choose activities that you enjoy doing. Now for body composition: waist and Body Mass Index. Many thanks. To get your pulse rate, just put your index and middle fingers on the side of your neck. Activities. U.S.A. on July 14, 2018: great stuff here. Before you start, take your pulse rate in beats per minute and record the time. Rachel Hezel from Georgia on August 02, 2018: Good resource for those new to fitness plans. The next thing you need to consider in your fitness plan is what activities you're going to do. |Score 1|jandy|Points 4091| User: It is possible for an individual to exercise too much. During each rotation day, split up the exercises into sets and reps. A “rep” is one full motion of the exercise. Do a few minutes of low-intensity cardio before you hit the weights, like walking or jogging. Stand with feet parallel … Include your email address to get a message when this question is answered. The answer is not that long. Rubric Code: U99247. Break your specific goals into several steps and establish a target date for each. Ask specific questions: What are my goals? The Mayo Clinic recommends one set of 12 reps for each exercise. I am just getting back into a regimen and found this very helpful. Your daily physical activity level plays a significant part in having a fit and healthy lifestyle. A comprehensive fitness plan will also include keeping track of less-obvious elements of fitness, such as your sleep, hydration and nutrition. Slow yourself to a stop and let your heart rate come down. The resistance puts stress on your muscles and joints, so it’s important to learn and always use proper form. Also, don’t bounce. The final step in planning your program is making a commitment. This can be done after your warm-up or during your cool-down. Some research shows that pre-event stretching can actually reduce your performance. Get a verified expert to help you with Reflection- Personal Fitness Course. Ray (author) from Philippines on August 05, 2018: Hey, Miebakagh. Hire verified expert $35.80 for a 2-page paper. For example, 60 minutes for a cardio exercise, right? Last Updated: January 7, 2021 In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity. The results will help you decide which types of exercises you should focus on, and help you understand the relative difficulty of attaining those goals. Score 1 User: … There are 26 references cited in this article, which can be found at the bottom of the page. A complete personal fitness plan consists of activities you enjoy and exercises that will help you improve where you most need it. To get your BMI (a rough indicator of body fat percentage), use an online calculator or divide your weight in lbs. Decide what’s most important to you at the moment. Bicep curls or shoulder shrugs can come later in the workout session. Prevent plateaus by changing up your routine every eight weeks or so. If you’d like to get stronger or faster, lose weight, or just improve the quality of your life, consider creating a personal fitness plan to meet your goals. How can I make my legs look and feel more muscular? Monday 1.1. If you have specific, measurable goals, you can graph your weekly or monthly progress toward your goal. Starting a fitness program is a great way to get in shape and feel better. Then, use your priorities to set specific goals for yourself. Lay out your schedule on paper and try to carve out a chunk of time each day for a run or some weightlifting. Running is hard on the knees and feet, for instance, so you if you have bad knees you might need a lower impact exercise like brisk walking, cycling or swimming. This “ballistic” stretching can tighten the muscle or, worse, cause injury. Title: CG6049.PDF Author: FYI, Inc. Subject: Personal Fitness Plan Created Date: 20110824221236Z Often, you can modify your current hobbies to suit your fitness regimen. View Personal Fitness Plan.docx from SOCIAL SCIENCE US at Will C. Wood High. Your daily physical activity level plays a significant part in … Engage in a Lifestyle Physical Activity. Do you have any health issues? If you can’t manage that, try breaking up your exercise into smaller chunks. The same goes for other joints – keep them soft and do not lock them in position. Make sure you're eating healthy food, and enough of it. Adding five minutes to your workout per week is a modest and doable goal. This can limit your ability to exercise or make injuries more likely, and harder to heal. Some of the challenges I faced included the ability to maintain motivation for personal fitness, develop a plan to improve my personal fitness, and manage time for the best effect of working out. ", "It's perfect! Keep in mind that balance and strength decrease as you age. Walking, running, rowing, swimming, bicycling, and dancing are all cardio exercises. This means that at the end of a month, you’ll be exercising 20 minutes more. If you are really planning to gain weight, 3000 calories per day is perfect. For example, good exercises for your upper body include pushups. Don't forget to factor in 1 rest day per week (on a day of your choosing). Bench presses will work your chest muscles. A personal development plan is a program that focuses on improving the document owner’s attributes. How long should you exercise? So that you will not only be able to do daily tasks but also take part in competitive sports. Talk to people at your gym. Weegy: A successful personal fitness plan includes activities to develop only one area of health-related fitness.FALSE. Do not stretch before resistance training. He has a B.S. Cardio is also known as aerobic exercise. Ready to get fit? Before starting each week, plot in your calendar what days and times you'll be exercising. Ray (author) from Philippines on August 04, 2018: Hey, Sir Eric. If you currently perform ten push-ups, doing 12, 15, and then 20 push-ups can be your intermediate goals. Apply the FITT principle and set a starting frequency, intensity, and duration for each type of activity you have chosen. A “set” is a series of consecutive reps. How many reps and sets should you do? I modified the table already. Do single joint and single muscle exercises later. P.E. Whether you're just starting out―or starting again―this fast-track workout plan will help you drastically improve your physique and fitness levels. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Martin Barraud / Getty. This will help you stick to the plan. If you are riding a bike, for example, take a leisurely ride for a few blocks. You probably don’t need to talk to a doctor if you’re under 50 and in good health, but it is always recommended before starting a new exercise program. Realistic goals, broken into achievable mini goals, can boost your chances of success. Your bellybutton — where your waist is most narrow, muscular strength analysis keep them and. 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