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Personal Exercise Program Essay

551 words - 3 pages

My fitness program will utilize the F.I.T.T. Principle. Frequency is simply how often you exercise. Intensity is how hard you work. You should always exercise with enough intensity so that you know there is going to be improvement, but not so much that you might end up getting hurt. Time refers to how long you exercise. It is how long you exercise each day or every time you work out. Types are the modes of exercise you choose to build your body.The Frequency of my workout for cardiovascular endurance will start with three training sessions per week and will gradually increase regularity to five sessions per week. The Intensity is seventy to eighty-five percent of maximum heart rate (220-age) during a ...view middle of the document...

The frequency of this workout will be two to three days per week. The intensity is the amount enough to enhance muscle strength. The duration for a work out with weights is eight to twelve repetitions of eight to ten different exercises. The types of exercise I will use are machines and free weights to improve my strength.A fitness program should always include a flexibility period, which is a stretching stage to enhance the ability of the respiratory, circulatory, and neuromuscular systems to cope with the stress and high-demand world. The Frequency of this stretching period is two to three days per week. The Intensity should be where it's enough to develop and maintain a full range of motion. The Time I will be stretching is four repetitions of ten to thirty seconds per muscle group. The Types of flexibility are the stretching activities that use the major muscle groups. I will be stretching the hamstring, calf, chest, shoulder, quadriceps, forearm, triceps, inner thigh, and spinal twist. I will complete this flexibility program before each workout because it prevents injuries by stretches muscles and increases the elasticity of joints. Good flexibility allows for more efficient movement and exertion of more force.My plan is to eat more nutritious meals and exercise more regularly. My desired goal for my body composition is to loose about 5 pounds to stay close to the borderline of underweight and healthy of BMI values.Bibliography:1. Hales, Dianne. An Invitation to Health. California: Thomson Wadsworth, 2006.

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