Fit and Well Fitness Plan

7/18/2013
P.E 70

I,, am contracting with myself to follow a physical fitness program to work toward the following goals:Specific or short term goals (provide 3-4):
1.Improve on being more active at home
2.Improve on body composition from 31% to 25% body fat
3.Improve on body muscular strength endurance rating from very poor to fair
4.Improve on respiratory fitness by raising my VO-max from 34.6 to 39.5
5.Start riding the bikeGeneral or long term (provide 3-4):
1.Eat right
2.Be able to fit into smaller sizes
3.Reduce my risk of diabetes and heart problems
4.Feel good about myself
5.To have and to maintain an hour glass shape. Program plan (see table in book and make your own to submit.My program will begin on 8/7/2013 & end 10/7/2013 My program includes the following schedule of mini-goals. For each step in my program, I will give myself the reward listed. Activities | cre | ms | me | F | bc | M | Tu | W | Th | F | Sa | Su | Intensity | Time | Dance | X | | | X | X | | | X | | X | | | 130-170bpm | 45min | Cardio Workout | X | X | X | X | X | X | X | | X | | | | 130-180bpm | 45 min | Biceps Curls | | X | X | X | X | X | | X | | X | | | 8-12 1 set | 20 min | Ab Curls | | X | X | X | X | X | | X | | X | | | 10-20 1 set | 20 min | Squats | | X | X | X | X | X | | X | | X | | | 8-12 1 set | 15min | Cycling | X | | X | | X | | | | X | | X | | 129-145bpm | 30min | Walking | X | X | | | X | X | X | X | X | X | X | X | 129