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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	Tu	W	Th	F	Sa	Diet
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>.

·         http://www.usfsa.org/content/Exercises.pdf