During the Fitness Marking Period, I have improved on my overall fitness and achieved some of my goals. My first goal was to complete 3 push ups in 2 minutes. However, for the post assessment, I stayed the same with only 1 push up. I did not accomplish this goal because I need to improve my upper body strength. A pushup works your triceps, deltoids, and pectoralis major. This means I did not have enough muscle strength here. Therefore, I will focus on working these muscles. My plan is to do more exercises that involve triceps, deltoids, and pectoralis major. I will do tricep dips and lateral raises with 4-pound kettlebells. I will do these exercises Monday, Wednesday, and Friday, having the others day to rest those muscles. For each exercise, I will do 10 to 15 reps and complete 2 to 3 sets. Furthermore, to improve my pectorals, I will bench press about 9 pounds doing 10 to 15 reps and 2 to 3 sets. After doing this for about a month, I hope to achieve my goal of 3 push ups in 2 minutes. …show more content…
First, I originally had a run time of 11:51, but after hard work, I got my time down to 9:59. To maintain this speed, I will run a mile on Tuesday, Thursday, and Saturday of each week. By running every other day, I will improve my time and maybe get it down to 8 minutes. Getting this time will take me about 2 to 3 months to attain, so by the summer I will be in the Good Fitness range and have better cardiovascular endurance. Sometimes, instead of running, I will jump rope for 15 minutes or do a CrossFit
In order to achieve my main aim, I will firstly have to test my prior
... T., & Earle, R. (2008). Essentials of strength training and conditioning. (3rd ed.). Champlain, IL: National strength and conditioning Association
First thing I did was look into which muscle is targeted and compare which one I was using the most and how I can pull out other benefits.
My push-ups had exceeded 50 then decrease to 40 again to 30. For my decreasing results was responsible for me not participating to my full amounts in warm-up. From this point forward I can exercise my arms with weights and do warm-up to help increase my results next time. my shoulder flexibility had increased from -1 to 0, then decreased to -2. This is from Emina stretching after doing a workout or participating in class, which will make my muscles tighter and let's flexible which is my results originated
I tested my muscular endurance by doing continuous push-ups and sit-ups and achieved 31 reps for continuous push-ups and 41 reps for continuous sit-ups. Both of these results were in the excellent category.
As you improve your muscular strength you are less prone to injuries. Running fast in shorter intervals, sprints, is a type of anaerobic exercise that supports the building of muscle. When combined with a healthy diet it can lead to building lean muscle, allowing you to run faster, longer and more efficiently. My muscular strength fitness goal was to spend ten minutes once a week doing sprints, squats and running. This goal was later changed to do it for twenty minutes, twice a week to ensure improvement. The goal I was trying to obtain by doing these workouts was to complete the fifty yard dash in under eight and a half seconds.
Core and strength work includes squats, lunges, pushups, planks and bridge lifts as well as basic moves such as side bends, stretches, standing leg lifts and arm circles. All the exercises work in a low-impact manner to strengthen the bones, build muscle, lubricate joints and allow for a broader range of motion and stability.
Speed and power – This is the main aspect of my 6 week PEP I would
I have always had a hard time doing body weight exercises like pull-ups. Mostly due to a devastating combination of mcdonalds and lazing around as a kid, these past years i've put in a lot of focus towards my physical health and strength. While my pull-ups have far surpassed my skills in the past, I have always strived to improve my strength when it comes to full-body exercises and sports instead of just weights. My first time in rock-climbing class I realized how much I had neglected full-body conditioning during my weight training. While focusing on lifts such as bench pressing or squats, I did not improve on functional strengths such as my grip. This caught up to me fast in class, often causing my hands to lose strength half way up a climb.
Your workout plan should consist of those exercises by which you can indulge a minimum of two muscle groups. For example if you do shoulder press then it will work out your shoulders as well as triceps. Similarly if you do squats, it is good for your quads as well as hamstrings.
Often, it's a good idea to start with short increments of physical activity then, with time build up to 30 minutes of exercise at a time. Next, after one can perform physical activities for 30 minutes one should set goals for themself. A goal one could set for themself might be to increase muscle mass and strength. Some exercises that increase one's muscle mass and strength include aerobic, strength, and stretching. An example of an aerobic exercise would be a brisk walk, running, cycling, swimming, basketball, tennis, and soccer. An aerobic exercise should be 20 to 60 minutes (duration) at a time, for 5 days a week (frequency). The level of an aerobic exercise (intensity) would be 55% to 90% maximum heart rate. The progression process of an aerobic exercise would be the initiation phase (3 to 6 weeks), the improvement phase (5 to 6 months), and the maintenance phase (plateau in grains in fitness). Some examples of strengthening programs include weight lifting, pilates,
push myself to become stronger, to become faster, and to improve my health in as many
I don’t see Fitness for Life as a “required class”. I see fitness for life as a class for building muscles and character, pushing yourself, burning calories, and staying in shape. Most importantly, I want to learn about workouts, learn how to do them right, and also improve on my personal records for both cardio and lifting weights. And that’s what I’m going to talk about throughout this paper. One might be surprised at how much improvement can come in a year if he/she works hard.
When you 're designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track. Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven 't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.
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