Write a 250-500 word essay that describes:

Question

• your current physical condition (average 14 year old)

• exercises or sports you currently enjoy participating in (currently no sports, I walk my dog for 30 minutes, ride my bike or run )

• your future fitness goals

• an exercise plan for two weeks (10 days)

• an explanation about how your exercise plan will help you achieve your fitness goal

When creating your goals consider:

• increasing your ability in a particular sport

• losing weight

• adding other goals to promote good health

An exercise plan will help you achieve your physical goals. This should NOT be the current activities you have completed for your physical activity log this unit. However, you can use this plan to inform your future activity to help you achieve your physical activity goals.

Your exercise plan should outline the following information for each week:

• exercises you will complete

• how long you will complete each exercise

• the number of repetitions and sets you will complete

When developing an exercise plan, you are working to achieve a goal through targeted activities. So if you want to improve your accuracy throwing a ball, you shouldn't plan on riding your bike for 10 days. Think about the skills needed to achieve your goals and outline steps for success.

Answer 1

Achieving Fitness Goals: A Strategic Two-Week Exercise Plan

As a 14-year-old, my current physical condition can be described as average. I maintain a decent level of fitness through daily activities like walking my dog for about 30 minutes and occasionally riding my bike or running short distances. While I do not participate in any organized sports at the moment, these activities keep me active and provide a foundation for developing a more structured fitness routine. My future fitness goals include increasing my endurance for running, toning my muscles, and maintaining a healthy weight.

Future Fitness Goals

My aspirations encompass a blend of health and performance goals. I aim to improve my running endurance to eventually cover a distance of 5 kilometers without stopping. Additionally, I seek to tone my muscles, particularly in my core and legs, to enhance my overall fitness. Lastly, I want to develop healthier eating habits to maintain a consistent weight and feel my best both physically and mentally.

Two-Week Exercise Plan

Week 1:

• Day 1:

  • Activity: Jogging
  • Duration: 20 minutes
  • Intensity: Moderate pace
  • Reps/Sets: None; focus on continuous motion.

• Day 2:

  • Activity: Bodyweight workout (push-ups, squats, lunges)
  • Duration: 30 minutes
  • Reps/Sets: 3 sets of 10 reps for each exercise.

• Day 3:

  • Activity: Yoga or Stretching
  • Duration: 30 minutes
  • Focus on flexibility and recovery.

• Day 4:

  • Activity: Interval Running (30 seconds sprint, 1 minute walk)
  • Duration: 20 minutes
  • Reps: 6 cycles.

• Day 5:

  • Activity: Cycling
  • Duration: 30 minutes
  • Intensity: Moderate pace.

• Day 6:

  • Activity: Bodyweight workout (planks, mountain climbers, glute bridges)
  • Duration: 30 minutes
  • Reps/Sets: 3 sets of 10 reps for each exercise.

• Day 7:

  • Activity: Rest day or light walking.

Week 2:

• Day 8:

  • Activity: Jogging
  • Duration: 25 minutes
  • Intensity: Slightly faster than week 1.

• Day 9:

  • Activity: Bodyweight workout with added weights (if available)
  • Duration: 30 minutes
  • Reps/Sets: 4 sets of 8 reps for each exercise.

• Day 10:

  • Activity: Yoga or Stretching
  • Duration: 30 minutes
  • Focus on recovery and flexibility.

• Day 11:

  • Activity: Hill Sprints (10 seconds up, walk down)
  • Duration: 20 minutes
  • Reps: 6 cycles.

• Day 12:

  • Activity: Cycling
  • Duration: 40 minutes
  • Intensity: Moderate to high pace.

• Day 13:

  • Activity: Combining bodyweight workout with cardio (circuit style)
  • Duration: 30 minutes
  • Reps/Sets: 2 sets of 10 reps of each exercise.

• Day 14:

  • Activity: Rest day or light walking.

Achieving My Fitness Goals

This two-week exercise plan strategically targets my fitness goals through a combination of cardiovascular workouts (like jogging and cycling) and strength-building exercises. By gradually increasing the intensity and duration of my runs and bodyweight exercises, I will boost my endurance and muscle tone. Incorporating rest and recovery days ensures I am not overtraining, promoting overall wellness. By following this plan, I expect to see improvements in my running distance, body strength, and overall health, laying a solid foundation for a more active lifestyle moving forward.