Final Project – Creating a Personal Fitness Program It takes a lot of hard work and determination to be well and achieve your fitness goals. But where there is a will, there is a way. If you are willing, the first thing you have to do is prepare and set yourself up for success. I am excited to have the opportunity to do just that by creating this personal fitness program and pursuing a healthier lifestyle. In order to be an effective fitness program, it must include a cardiorespiratory endurance program and a strength program. My cardiorespiratory goal is not too specific. I am a fairly active person and enjoy playing sports such as football, soccer, basketball, volleyball, and occasionally I play others. For my goal, I would like to improve
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My main goal is simply to gain strength. Muscle mass and strength is very important for everyday life. I would also like to improve my body mass index (BMI) through gaining muscle mass which will in turn. I want to focus on both my upper body and lower body. Not only will this improve my health and wellness but it would also improve my appearance. I feel that a strength training program is a bigger necessity to me than a cardiorespiratory endurance program. The ACSM recommends at least two non-consecutive days of strength training per week (Fahey, Insel, and Roth 125). For my strength training frequency, I would like to train 3 times a week; on Monday, Wednesday, and Friday. This would allow me to get a break in between each day so I do not overwork or damage my muscles. For my lower body, I will have to experiment with different weights but for my upper body, I will lift my body weight or lift 20 pound dumbbells. Again, it is important to start at a comfortable pace and start to progress as I grow stronger to train as efficiently as I can. When it comes to sets and repetitions, I will start with the sets and repetitions that I regularly have done before and work my way up. For example, for bicep curls, I will do 4 sets of 12 repetitions with 20 pound weights. For shoulder flies, I will do 5 sets of 10 repetitions with 15 pound weights. For pushups, I will do 5 sets of 20 repetitions with 15 second breaks in
My main goal is simply to gain strength. Muscle mass and strength is very important for everyday life. I would also like to improve my body mass index (BMI) through gaining muscle mass which will in turn. I want to focus on both my upper body and lower body. Not only will this improve my health and wellness but it would also improve my appearance. I feel that a strength training program is a bigger necessity to me than a cardiorespiratory endurance program. The ACSM recommends at least two non-consecutive days of strength training per week (Fahey, Insel, and Roth 125). For my strength training frequency, I would like to train 3 times a week; on Monday, Wednesday, and Friday. This would allow me to get a break in between each day so I do not overwork or damage my muscles. For my lower body, I will have to experiment with different weights but for my upper body, I will lift my body weight or lift 20 pound dumbbells. Again, it is important to start at a comfortable pace and start to progress as I grow stronger to train as efficiently as I can. When it comes to sets and repetitions, I will start with the sets and repetitions that I regularly have done before and work my way up. For example, for bicep curls, I will do 4 sets of 12 repetitions with 20 pound weights. For shoulder flies, I will do 5 sets of 10 repetitions with 15 pound weights. For pushups, I will do 5 sets of 20 repetitions with 15 second breaks in