Personal Fitness Program
You have to follow an
8-week fitness program that would gradually help you achieve my goals. This
fitness program is mainly based on cardiovascular and strength training, two
essential components for a comeback in a better shape and stronger than ever.
Also there is also this question of lifestyle and nutrition that is considered
in this program. For that reason a diet is also becoming part of this personal
fitness program.
Goals :
·
Improve cardiovascular endurance to eventually
be able to run a 8 Km after an 8 week program
·
Improve body strength to be able to get a
healthy level at the end of an 8 week program
When: It’s up to you, preferably on a relaxed period
Where: Mainly in the gym (or the park) and around your house.
Motivation: ‘’Don't quit. Suffer now and live
the rest of your life as a champion’’ by Muhammad Ali.
Resting Heart Rate: ___ beats/min (count your beats for 10 seconds and then multiply
it by 6 to make it for 1min)
Max Heart Rate: ____ (formula: 226 - your age for women or 220 - your
age for men )
|
Su
|
M
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Tu
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W
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Th
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F
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Sa
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Diet
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Week 1
|
Warm up:
15 min walk at 65% Max HR
Full body stretch:
- 30 sec chest stretch
- 30 sec upper back stretch
- 30 sec inner tight stretch
- 30 sec calf stretch
- 30 sec spine rotation
|
Warm up:
10 min jump rope at 65 % Max HR
Muscle Strength:
- Curl ups
- Push ups
For each:
3 sets/10 Reps
for 10 to 20 min
- Plank: hold for 100 sec for 3
sets
|
Warm up:
8 min jogging at 60 % Max HR.
Cardio:
- 1 km run for 20 min
(65 % Max HR)
|
Day Off
|
Warm up:
Jumping Jacks at 65 % Max HR 10
Reps/ 3 sets
Cardio:
- 5 km bike for 20-25 min (70 %
Max HR)
Muscular strength:
- Squats 10 Reps / 2 sets
- Forward lunge 10 reps / 2
sets
Both holding 10 lbs dumbbells
|
Warm up:
Full Body Stretch like on
Sunday
Cardio:
-Swimming: 5 lengths/ 2 sets
(70 % Max HR)
|
Day Off
|
- Drink a lot of water each day
in order to prevent dehydration.
- Lower consumption of food
high in fat.
-Try to prevent free sugar
snacks (chocolate and candies)
|
Week 2
|
Warm up:
20 min walk at 70%
Max HR
Lower body stretch:
- 10 lbs dumbbell
front shoulder raise
10 reps/3sets
- Oblique crunches
with a ball
10 reps/3sets
-Lying abduction
with elastic
10 reps/3sets
|
Warm up:
10 min jump rope at
70 % Max HR
Muscle Strength:
- Curl ups
- Push ups
For each:
3 sets/15 Reps
for 10 to 20min
- Plank: hold for
150 sec for 3 sets
|
Warm up:
8 min jogging at 70
% Max HR.
Cardio:
- 2 km run for 20
min
(70 % Max HR)
|
Day off
|
Warm up:
Jumping Jacks at 70
% Max HR 10 Reps/ 3 sets
Cardio:
- 10 km bike for
20-25 min (70 % Max HR)
Muscular strength:
- Leg curls on the
machine at the gym
10 Reps / 2 sets
- Walking lunges 10
lbs dumbbells
10 reps /3 sets
|
Warm up:
Body Stretch like
on Sunday
Cardio:
-Swimming: 10 lengths/
2 sets (70 % Max HR)
|
Day Off
|
- Drink a lot of
water each day in order to prevent dehydration.
- Opt for high
energy food but low in fat.
-Try to follow the
Canadian food guide
|
Week 3
|
Warm up:
20 min walk at 75% Max HR
Lower body stretch:
- 10 lbs dumbbell front
shoulder raise
15 reps/3sets
- Oblique crunches with a ball
15 reps/3sets
-Lying abduction with elastic
15reps/3 sets
|
Warm up:
15 min jump rope at 75 % Max HR
Muscle Strength:
- Side step ups
- Back extensions
- Push ups
For each:
3 sets/20 Reps
for 10 to 20min
- Side Plank: hold for 150 sec
for 1 set each side
|
Warm up:
10 min jogging at 75 % Max HR.
Cardio:
- 2 km run for 20 min
(75 % Max HR)
-Sprinting a distance of 10m
(75 % Max HR)
|
Day off
|
Warm up:
Power skips at
75 % Max HR 15 Reps/3 sets
Cardio:
- 15 km bike for 20-25 min (75
% Max HR)
Muscular strength:
- Leg curls on the machine at
the gym
15 Reps/2 sets
- Walking lunges 10 lbs
dumbbells
15 reps /3 sets
|
Warm up: Body Stretch like on Sunday
Cardio:
-Swimming: 10 lengths/ 3 sets
(70 % Max HR)
-Steps-Ups with 10 lbs
dumbbells
20 reps/ 2 sets
|
Day Off
|
- Drink a lot of water each day
in order to prevent dehydration.
- Lower consumption of food
high in fat.
|
Week 4
|
Warm up:
-20 min jogging at
75% Max HR
- Back Roll on ball
hold for 30 sec for 2 sets
Upper body Muscular
strength:
- Reverse 10 lbs
dumbbell flyes
10Reps/2sets
-Dumbbells Biceps
curls (10 lbs)
10Reps/2sets
- Incline chest
flyes with 10 lbs dumbbells
10Reps/2sets
|
Warm up:
20 min jump rope at
75 % Max HR
Muscle Strength:
- Side step ups
- Back extensions
- Push ups
For each:
4 sets/20 Reps
for 10 to 20min
- Squats against
the wall
Hold for 100 sec/ 2
sets
|
Warm up:
10 min jogging at
80 % Max HR.
Cardio:
-Sprinting a
distance of 10m (80 % Max HR)
- Bike for as much
distance as capable of at 80 % Max HR
|
Day off
|
Warm up:
Sprints at
80 % Max HR 15
Reps/3 sets
Cardio:
- 15 km bike for
20-25 min (80 % Max HR)
Muscular strength:
- Leg curls on the
machine at the gym
15 Reps/2 sets
- Walking lunges 10
lbs dumbbells
15 reps / 3 sets
|
Warm up:
10 min jogging at
80 % Max HR.
Cardio:
-Swimming: 10
lengths/ 3 sets (75 % Max HR)
-Steps-Ups with 15
lbs dumbbells
15 reps/ 3 sets
|
Day Off
|
- Drink a lot of
water each day in order to prevent dehydration.
- Lower consumption
of food high in fat.
|
Week 5
|
Warm up:
-15 min 80 jogging at % Max HR
- Back Roll on ball hold for 30
sec for 2 sets
Upper body Muscular strength:
- Reverse 10 lbs dumbbell flyes
10Reps/2sets
-Dumbbells Biceps curls (10
lbs)
10Reps/2sets
- Incline chest flyes with 10
lbs dumbbells
10Reps/2sets
|
Warm up:
20 min jump rope at 80 % Max HR
Muscle Strength:
- Side step ups
- Back extensions
- Push ups
For each:
4 sets/20 Reps
for 10 to 20min
- Squats against the wall
Hold for 100 sec/ 2 sets
|
Warm up:
15 min jogging at 80 % Max HR.
Full body stretch from week 1
Cardio:
-Sprinting a distance of 10m
(80 % Max HR)
- Bike for as much distance as
capable of at 80 % Max HR
|
Day off
|
Warm up:
Power Skips at
80 % Max HR 15 Reps/3 sets
Cardio:
- 15 km bike for 20-25 min (80
% Max HR)
Muscular strength:
- Leg curls on the machine at
the gym
15 Reps/2 sets
- Walking lunges 10 lbs
dumbbells
15 reps / 3 sets
|
Warm up:
10 min jogging at 80 % Max HR.
Cardio:
-Swimming: 10 lengths/ 3 sets
(75 % Max HR)
-Steps-Ups with 15 lbs
dumbbells
15 reps/ 3 sets
|
Day Off
|
- Drink a lot of water each day
in order to prevent dehydration.
- Lower consumption of food
high in fat.
|
Week 6
|
Warm up:
15 min walk at 65%
Max HR
Full body stretch:
- 30 sec chest
stretch
- 30 sec upper back
stretch
- 30 sec inner
tight stretch
- 30 sec calf
stretch
- 30 sec spine
rotation
|
Warm up:
10 min jump rope at
65 % Max HR
Muscle Strength:
- Curl ups
- Push ups
For each:
3 sets/10 Reps
for 10 to 20 min
- Plank: hold for
100 sec for 3 sets
|
Warm up:
8 min jogging at 60
% Max HR.
Cardio:
- 1 km run for 20
min
(65 % Max HR)
|
Day off
|
Warm up:
Jumping Jacks at 65
% Max HR 10 Reps/ 3 sets
Cardio:
- 5 km bike for
20-25 min (70 % Max HR)
Muscular strength:
- Squats 10 Reps /
2 sets
- Forward lunge 10
reps / 2 sets
Both holding 10 lbs
dumbbells
|
|
|
- Drink a lot of
water each day in order to prevent dehydration.
- Lower consumption
of food high in fat.
|
Week 7
|
Warm up:
15 min walk at 65% Max HR
Full body stretch:
- 30 sec chest stretch
- 30 sec upper back stretch
- 30 sec inner tight stretch
- 30 sec calf stretch
- 30 sec spine rotation
|
Warm up:
10 min jump rope at 65 % Max HR
Muscle Strength:
- Curl ups
- Push ups
For each:
3 sets/10 Reps
for 10 to 20 min
- Plank: hold for 100 sec for 3
sets
|
Warm up:
8 min jogging at 60 % Max HR.
Cardio:
- 1 km run for 20 min
(65 % Max HR)
|
Day off
|
Warm up:
Jumping Jacks at 65 % Max HR 10
Reps/ 3 sets
Cardio:
- 5 km bike for 20-25 min (70 %
Max HR)
Muscular strength:
- Squats 10 Reps / 2 sets
- Forward lunge 10 reps / 2
sets
Both holding 10 lbs dumbbells
|
|
|
- Drink a lot of water each day
in order to prevent dehydration.
- Lower consumption of food
high in fat.
|
Week 8
|
Warm up:
15 min walk at 65%
Max HR
Full body stretch:
- 30 sec chest
stretch
- 30 sec upper back
stretch
- 30 sec inner
tight stretch
- 30 sec calf
stretch
- 30 sec spine
rotation
|
Warm up:
10 min jump rope at
65 % Max HR
Muscle Strength:
- Curl ups
- Push ups
For each:
3 sets/10 Reps
for 10 to 20 min
- Plank: hold for
100 sec for 3 sets
|
Warm up:
8 min jogging at 60
% Max HR.
Cardio:
- 1 km run for 20
min
(65 % Max HR)
|
Day off
|
Warm up:
Jumping Jacks at 65
% Max HR 10 Reps/ 3 sets
Cardio:
- 5 km bike for
20-25 min (70 % Max HR)
Muscular strength:
- Squats 10 Reps /
2 sets
- Forward lunge 10
reps / 2 sets
Both holding 10 lbs
dumbbells
|
|
|
- Drink a lot of
water each day in order to prevent dehydration.
- Lower consumption
of food high in fat.
|
This fitness program was created
in order to become more active and adopt healthy habits. The main objectives
were to work on cardiovascular endurance and muscular endurance. In order to get a healthy life
, the intensity of this 8 week workout could get increased for better results. This
fitness program is a commitment and needs to be followed. Some variations and
modifications might be brought to this program at the time and adapted for your
capacities, but of course it has to be well followed for the greatest health
benefit. Therefore, if you keep up with some training at least 3 hours for a
week you will see major improvements in your life.
Stay Bright :)
N.B & NHB.
References
·
Shawna Lambert, Fitness, Health and Wellness,
A personal choice, Vanier College Press, 2010.
·
"Fitness Programmes : Running:
Intermediate: 10km in 11 Weeks : Health24." Health24. Web. 12 Apr.
2012.
<http://www.health24.com/fitness/Programmes/16-1347-2101-2107-2251-2109.asp>.
·
"Heart Rate Calculator." Www.OttawaRun.com. Web. 15 Apr.
2012. <http://www.ottawarun.com/heartrate.htm>.
·
"Stretch Exercises for the Upper
Body." Stretch Exercises.
Web. 13 Apr. 2012. <http://www.stretch-exercises.com/exercises/upper-
body/index.html>.
