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Using your answers from question 1, design yourself a personal fitness plan that will help you develop lifelong healthy habits.

Be sure to include Cardio (3 or more days), Strength Training (2 or more days) and Stretching in your plan. 

When creating your plan, please consider your current fitness level and safety. Limit your exercise time in the heat, humidity, and cold.
 

Below are example fitness plans to help you create your own plan. 

You can build your plan by the day (Example 1) or by the type of exercise (Example 2).        

   
Example 1 - Beginners start with 10 minutes and work up to 30 minutes

Monday: Cardio: 10 to 30 minutes walking & biking or swimming, 10 minutes of favorite stretching videos          

Tuesday: Total body strength and core training
                 10 exercise machines 1-3 sets, 10-15 reps
                 10 minutes stretching machines or stretching on the mat

Wednesday: Rest or gentle stretching/yoga

Thursday: Cardio: 10 to 30 minutes jumping o…

5 answers

Here’s a personalized fitness plan that emphasizes lifelong healthy habits, taking into account a balanced approach to cardio, strength training, and stretching while being mindful of current fitness levels and safety:

Weekly Fitness Plan

Current Fitness Level: Beginner/Intermediate Duration: Gradually increase from 20 minutes to 40 minutes for cardio; 20 minutes to 30 minutes for strength training.

Monday

Cardio:

  • 20-30 minutes brisk walking or cycling (outdoors early in the morning or indoors if it's too hot/cold)
  • 10 minutes of favorite stretching videos focusing on major muscle groups (hamstrings, quadriceps, shoulders)

Tuesday

Strength Training:

  • Total body workout (focus on form and controlled movements)
    • 1-2 sets for each exercise
    • Choose 6 exercises using dumbbells or bodyweight (e.g., squats, lunges, push-ups, rows, planks, and glute bridges)
    • 12-15 reps for each exercise
  • 10 minutes of stretching on the mat, focusing on flexibility

Wednesday

Active Recovery:

  • Gentle yoga or a 20-minute walk
  • Spend 15-20 minutes on gentle stretching, emphasizing breathing and relaxation techniques

Thursday

Cardio:

  • 20-30 minutes of swimming or a low-impact cardio video
  • 10 minutes of cool-down stretching to help recovery

Friday

Strength Training:

  • Circuit-style training incorporating 4 compound exercises:
    • 1 set of each exercise, 12-15 reps (e.g., deadlifts, overhead presses, push-ups, yoke carries)
    • Follow with core exercises (e.g., planks and Russian twists – 2 sets of 10-12 reps)
  • 10 minutes of stretching, emphasizing areas worked (lower back, shoulders, legs)

Saturday

Cardio:

  • 30-40 minutes of group sports (e.g., basketball, soccer) or a longer hike (choose cooler times of day)
  • Follow with 10 minutes of full-body stretching

Sunday

Rest/Recovery:

  • Rest day or engage in a leisurely activity (light walk or recreational cycling)
  • Focus on flexibility with a 20-30 minute stretching session or yoga practice

General Guidelines:

  • Warm-Up: Always include 5-10 minutes of a warm-up before engaging in strength or cardio workouts.
  • Hydration: Drink plenty of water, especially during and after workouts.
  • Nutrition: Focus on a balanced diet that supports your activity level, including whole grains, lean proteins, fruits, and vegetables.
  • Listen to Your Body: Adjust the intensity and duration of workouts based on energy levels and comfort.
  • Environmental Considerations: To maintain safety and wellness, opt for indoor workouts during extreme weather conditions and aim to exercise in the cooler parts of the day.

By following this plan, you will build a solid foundation for lifelong fitness habits and improve your overall health and well-being.

Using several sentences, describe your future fitness goals. It can range from completing a 5K, triathlon, or other race to walking without feeling tired. You may include things like drinking more water, eating less fast food and processed food, or other healthy habits you may be working on already.(10 points)

My future fitness goals include completing a 5K race within the next year, as I want to challenge myself and improve my cardiovascular endurance. I aim to incorporate regular strength training into my routine, with the goal of increasing my overall strength and muscle tone. Additionally, I plan to make healthier food choices by reducing my intake of fast food and processed foods, focusing instead on whole, nutritious meals that fuel my body. Staying properly hydrated is also a priority for me, so I aim to drink at least eight glasses of water a day. Ultimately, I aspire to cultivate a balanced lifestyle where physical activity becomes a consistent part of my daily routine, allowing me to walk longer distances without feeling fatigued and enjoy activities that promote my overall well-being.

Use several complete sentences to answer the following 2 questions.  Be sure to use the correct grammar and sentence structure.

1.  Explain the benefits of a physically active lifestyle and how fitness will impact your collegiate and/or professional career/work life.

2. Think about yourself at your current age, then at 4o and then when you are older (70 and beyond) How will you adjust your fitness plan to benefit you at all life stages?

(10 points)

  1. A physically active lifestyle offers numerous benefits, including improved physical health, enhanced mental well-being, and increased energy levels. Regular exercise helps to reduce the risk of chronic diseases, boosts mood, and enhances focus and cognitive function, which can be particularly beneficial for academic performance and professional success. Maintaining fitness will allow me to approach challenges with greater resilience and stamina, ultimately contributing to a more productive and fulfilling life in both collegiate and professional settings.

  2. As I progress through different life stages, I will adjust my fitness plan to meet the changing needs of my body and lifestyle. Currently, I focus on a balanced routine that includes cardio, strength training, and flexibility exercises. At 40, I will incorporate more low-impact activities such as swimming or cycling to protect my joints, while continuing to prioritize strength training to maintain muscle mass. When I reach the age of 70 and beyond, my fitness plan will likely emphasize flexibility, balance, and functional movements to enhance mobility and reduce the risk of falls. Adapting my routine over the years will allow me to sustain an active lifestyle that promotes health and independence throughout my life.