Agatha

HealthEducation44
ProfessorSilva
26July2014

FITTPrincipleandWorkOut

IwillbedesigningafitnessprogramthatincorporatestheFITTprincipleforcardiorespiratoryfitness,muscularstrengthandendurance,
andflexibility.Thegoalistoincreasephysicalfitnessandinstilregularexerciseforhealthpurposes.Iamfocusedprimarilyonachievingthe
healthbenefitsofregularphysicalactivityinordertomaintainmycurrentweightandreducemyriskoftype2diabetesbecausediabetesrunsin
myfamily.Detailedinformationregardingeachoftheactivitiesisprovidedbelow.

WarmUp Cardiorespiratoryand
ResistanceTraining
CoolDown
Monday Armcircles(1minute)
Stretches(4minutes)
Running(2030+minutes)
Musclestrengthandendurance
exercises
Stretches(6minutes)
Tuesday Rest Rest Rest
Wednesday Armcircles(1minute)
Stretches(4minutes)
Running(2030+minutes)
Musclestrengthandendurance
exercises
Stretches(6minutes)
Thursday Armcircles(1minute)
Stretches(4minutes)
Swimming(2030+minutes) Stretches(6minutes)
Friday Rest Rest Rest

Saturday Armcircles(1minute)
Stretches(4minutes)
RunningorHiking(2030+
minutes)
Musclestrengthandendurance
exercises
Stretches(6minutes)orYoga
Sunday Rest Rest Rest

WarmUp:

ArmCircles:Standupwithyourfeetabouthipwidthapartandrotateyourarmwithbig,dynamicmovements.Thiswarmupwill
elevateyourheartrateandoxygenateyourblood.
Stretches:
Stretchthetriceps(1minute).
Stretchthefrontofthethighandthehipflexor(1minute).
Stretchthetrunkandthehip(1minute).
Stretchthehip,backofthethigh,andthecalf(1minute).
Stretchtothepointoftensionandholdfortentothirtysecondsperstretch.

CardiorespiratoryandResistanceTraining:

Running:Foratleasttwooutofthefourdaysofworkout,wewillberunninginordertobuildcardiorespiratoryfitness.Runningisatotal
bodyactivitythatinvolvesmanyofourlargemuscles.Generally,youshouldrunat70%90%ofyourmaximumheartrate.Runningat
vigorousintensityshouldbedoneforatleasttwentyminutesatatime.Runningatmoderateintensityshouldbeperformedforthirty
minutesatatime(Donatelle).
Swimming:Foronedayoutofthefourdaysofworkout,wewillbeswimming.Youcanstartoffbyswimmingoneortwolapsatatime
ina50meterpool.Thiswillallowyourbodytoadjusttothetemperatureofthewaterasyoupreparetoswimalongerdistance.Make
ityourgoaltoswimtwentyfivelapsforthefirstweekandincreasethisnumberatincrementsoffiveorteninthefollowingweeks.
Whenyoureachfiftylaps,youcantryincreasingtheintensity.

Hiking:DiscoverandexplorethecityofLosAngelesbyhikingtotheHollywoodsignthroughtheRunyonCanyonLooporanyofthe
GriffithParktrails.Maintainmoderateintensitythroughoutyourhikeandremembertodrinkwater.

MuscleStrengthandEnduranceExercises:
Chooseatleastoneexerciseineachofthemusclegroups:
Chest:Chestpress,pushups,chestflies
Back:Dumbbellrows,pulloversandflies,backextensions,bridge
Shoulders:Overheadpresses,front,side,andrearraises,rotationsoruprightrows
Biceps:Bicepcurls,concentrationcurls,hammercurls
Triceps:Tricepkickbacks,presses,dips
Quadriceps:Legextensions,lunges,squats
Hamstrings:Deadlifts,lunges
Abs:Crunches,bicycle,plank
Todevelopmuscularstrength,performanywherefromtwotosixrepetitionspersetusingaresistanceof60percentorgreater
ofyour1RM.Toimprovemuscularendurance,performtwotosixsetsoftentofifteenrepetitionsusingaresistancethatisless
than60percentofyour1RM(Donatelle).
Makesuretorestforonetotwominutesbeforeperforminganotherexerciseforthenextmusclegroup.

CoolDown:

Stretches:
Stretchthetriceps(1minute).
Stretchthefrontofthethighandthehipflexor(1minute).
Stretchthetrunkandthehip(1minute).
Stretchthehip,backofthethigh,andthecalf(1minute).
Stretchtheupperarmsandthesideofthetrunk(1minute).
Stretchtheinsideofthethighs(1minute).
Stretchtothepointoftensionandholdfortentothirtysecondsperstretch.

Yoga:Startoutinaseatedposition.PerformCatPoseorSunSalutations,standingposes(Warriorseries),ChildsPose,and
DownwardDog.FinishlyingdowninCorpsePose.Breatheandholdfortentothirtysecondsperpose.

WORKSCITED
Donatelle,RebeccaJ.Health:TheBasics.3rdcustomedition.Toronto:PearsonBenjaminCummings,2012.Print.