Last updated: March 28, 2019
Topic: BusinessEnergy
Sample donated:

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.

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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.