For my fitness program I have many goals I would like to acomplish. I will work at these goals to be able to finish the grouse grind faster than I did two years ago. The things I will focus on are: increase range of motion/extensibility of muscle, improve cardio vascular fitness, increase muscular indurance and also to lose body fat. I hope to gain strength so I am able to pitch faster in softball. To increase my range of motion, I will stretch all major muscle groups for a duration of 30 seconds per stretch before and after working out.
I will stretch for a maximum of five minutes. To improve my cardio vascular fitness, I will go for a run three days a week and my goal is to be able to run for longer periods of time. For this, I will be using the aerobic system which is a Long Slow Distance Training (LSDT) with a rest ratio of 1:1. By doing this, I will have an increased ability to use 02. I plan on jogging at a moderate pace with my heart rate at about 120-135 bmp. This is the slow twitch (Type 1. I will also use the glycolytic system by doing short sprints (about 30-90 seconds) where my breathing rate will be at about 180 bpm and my body is unable to supply itself with enough oxygen to break down glucose so it makes a small amount of energy and lactic acid. This here is the fast twitch (Type2b. ) To work towards being able to do the Grouse Grind while I am jogging I will find areas with inclines or steps to get used to different kinds of movement and strengthening other parts of my legs for this specific goal.
To improve my muscular indurance I plan on doing 3 sets of 15-20 reps with 60% of repitition maximum 3 times a week for all major muscle groups (quadraceps, hamstrings, gastrocs, biceps, triceps, pectoralis major, latissimus dorsi. ) For this I am doing concentric and dynamic muscular contractions. Another thing I plan on working towards is losing body fat. A large component of this will be eating healthier. I will specifically eat a lot of vegetables, lean meats (ie. hicken breast and fish) and will also have whole wheat grains. As well I will do my best to drink 8 glasses of water each day. The last thing I will be doing is core excersises for strength building. I will be doing crunches (upper abdominals,) leg raises (lower,) side bends (obliques) and I will do 3 sets of 30-50 reps. These are my goals for my fitness program and how I will acomplish them. I plan on working hard on all these factors to get to my goal.