Week 1 A

WARM UP

CARDIOVASCULAR / AEROBIC ENDURANCE WORKOUT

MUSCULAR STRENGHT AND ENDURANCE

COOL DOWN / MOBILITY WORK

Week One Questions

My goals for my personal fitness plan are to feel stronger, healthier, more energized and hopefully to lessen my anxiety. Good health to me is feeling good in your body and having enough energy to do the things you want to do. Mental health is also very important to me, I believe that regular exercise makes you feel happier in life. I’ve already followed workout programs in the past. Physically speaking, doing so made me feel a lot stronger and more in shape. What I really appreciated though was how positive regular exercise had helped me become. Progressive overload is when you gradually increase the demand you put on your body while exercising. Essentially, if you want to see continued improvement, you need to continuously make your workout more demanding. As after a while, if you keep doing the same exact exercises, your body gets accustomed to them and it is no longer a challenge for you to do them. This is why progressive overload is an important concept to grasp when creating a workout. (https://www.bodybuilding.com/content/progressive-overload-the-concept-you-must-know-to-grow.html) My three favourite vegetables are potatoes, spring onions and avocados!

Program Objectives

What are your specific areas of weakness regarding your physical self? Physically speaking, I tend to not have much flexibility, lose my breath fast when exercising, and have back pain due to scoliosis.
What would you personally like to improve upon or gain from an exercise program? At the end of my exercise program lasting 5 weeks, I would like to be more flexible than I was to begin with, be able to go longer during intensive exercise without losing my breath, and feel more energized overall.
Explain specific examples of what would motivate you to participate in and stick to a regular exercise program? Why do these reasons motivate you? What habits can you create to help you succeed? I am very motivated to exercise regularly as I struggle with anxiety and know that it would greatly help me in managing it. Another reason I want to exercise is because I often feel weak and as if I have no energy. I dislike feeling this way as it prevents me from living life to its fullest, therefore I also want to exercise regularly in order to feel more energized. These reasons motivate me because they’re both big issues in my life that make me feel unhappy, and because I know exercising would significantly improve both of these situations, I am motivated to push myself in order to achieve my goals! A habit that I can create to help me succeed would be to sleep properly, as in, near the same time every night and for 8-9 hours. This would help me because if I don’t do so, I might be too tired and lazy to get up and exercise. Another habit that I can practice would be to eat healthy and balanced meals throughout the day, in order to have more energy to work out.
Explain specific barriers or excuses which would prevent you from participating in and sticking to an exercise program? Lack of sleep is one thing that prevents me from doing many things, including exercise, which is why I mentioned above that I will practice having a proper sleeping schedule. Another issue is that I have always tended to be a procrastinator, convincing myself I will complete tasks later. However, I have recently analyzed this behaviour of mine and realized that time doesn’t wait for anyone, and the time I spend procrastinating on important tasks and being lazy, is time that I will never get back. Pushing myself to face this flaw of mine and understand how it was wasting my time and preventing me from doing things I considered important, such as exercise, made me realize I can’t continue this bad habit and gave me the drive to change for the better.
How does your exercise program fit into your weekly schedule ? You must fill in a 7-day schedule.