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F.I.T.T Project
My Personal, 7 Days Long Fitness Plan (Month: December)
Sunday Stretching Running Monday Tuesday Stretching Stretching Cycling/biking Yoga Skateboarding Wednesday Stretching Body Building exercise Thursday Stretching Swimming Friday Stretching Running Skateboarding Body Building exercise Saturday weight training Stretching
(F- frequency I- intensity T- time T- type) Sunday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch
Running: Cardiovascular Endurance Frequency- every twice a week Intensity- 70% of MHR, 6 RPE Time- 30 min Type- biking, swimming
Monday
Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches
Cycling/biking: Cardiovascular Endurance Frequency- once a week Intensity- 70% of MHR, 6 RPE Time- 45 minutes Type- running, biking, swimming
Tuesday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch
Yoga: flexibility Frequency- once a week Intensity- to the point of mild discomfort Time- each stretch 30 seconds & 8 different stretches Type: static stretching, partner assisted stretching, active stretching
Skateboarding: Cardiovascular Endurance Frequency- twice a week Intensity- 60% of MHR, 6 RPE Time- 30 min Type- running, biking, swimming
Wednesday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch
Body Building Exercise: Muscular Strength Frequency- twice a week Intensity- 70% of 1 RM Time- 2 sets, 7 reps, and 9 different exercises Type- weight training (heavy), body building
Thursday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch
Swimming: Cardiovascular Endurance Frequency- once a week Intensity- 65% of MHR, 7 RPE Time- 1hr Type- running, biking
Friday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch
Running: Cardiovascular Endurance Frequency- every twice a week Intensity- 70% of MHR, 6 RPE Time- 30 min Type- running, biking, swimming
Skateboarding: Cardiovascular Endurance Frequency- twice a week Intensity- 60% of MHR, 6 RPE Time- 30 min Type- running, biking, swimming
Body Building Exercise: Muscular Strength Frequency- twice a week Intensity- 70% of 1 RM Time- 2 sets, 7 reps, and 9 different exercises Type- weight training (heavy), body building
Saturday Weight training: Muscular Strength Frequency- once a week Intensity- 70% of 1 RM Time- 1 sets, 6 reps, and 8 different exercises Type- weight training (heavy), body building
Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch