Fitness Project

tness projectZeel J Amin

Fitness Needs: Lose weight
Specific Goals: lose 6 pounds.

Cardiovascular Workout:
Warm up: Walking for 15 minutes.
Cool down: Yoga deep breathing 5 minutes.

Name of Exercise | FrequencyNumber of days/week | IntensityHR% or Max HR% | Time Minutes | Running | 3 | 190 | 15 minutes | Skipping | 3 | 187 | 10-12 minutes |

Strength/ Mascular Endurance Work out
Warm up: Walking for 15 minutes.
Cool down: Yoga deep breathing 5 minutes.

Name of Exercise | Type of ExerciseFree weights, machines, calisthenics, rubber bands | FrequencyNumber ofDays/Week | IntensityPounds or Resistance | TimeReps | Time Sets | Bicep Curls | Rubber band | 3 | Green Band | 10 | 2 | Triceps | Rubber band | 3 | Green Band | 10 | 2 | Crunches | Exercise Ball | 3 | Body weight | 9 | 2 | Leg lift | Exercise Ball | 2 | Body weight | 10 | 2 | Leg Press | Machine | 2 | 90 | 12 | 2 | Adductive | Machine | 2 | 55 | 10 | 2 | Lat pull down | Machine | 3 | 60 | 9 | 2 | Leg curl | Machine | 2 | 50 | 10 | 2 |

Flexibility workout
Warm up: Walking for 15 minutes.
Cool down: Yoga deep breathing 5 minutes.

Name of stretch | Type of StretchStatic, Ballistic, PNF | FrequencyNumber of Days/Week | Intensity10% or just before pain | TimeSeconds | Timereps | Arm Pretzel | Static | 3 | Just before pain | 20 | 2 | Leg Hug | Static | 3 | Just before pain | 20 | 2 | Spine Twist | Static | 3 | Just before pain | 15 | 2 | Hip and thigh stretching | Static | 3 | just before pain | 10 | 3 | Sitting Stretch | PNF | 3 | Just before pain | 20 | 4 | Overhead Stretch | Static | 3 | Just before pain | 30 | 5 | Calf stretch | Ballistic | 3 | Just before pin | 30 | 5 | Back Saver Hamstring | Static | 3 | Just before pain | 30 | 5 |

Evaluation

1. What factors did you take into consideration when designing this program?
Answer: First of all, while performing this program, I dressed up with flexible cloths, then time was taken into consideration, I preferred the morning time, and then the diet, I performed this program morning so that there is a wide gap in eating, before performing and then ate at least one hour after performing the exercise.

2. Are you currently doing any parts of this program? If so, which parts?
Answer: Currently I am doing stretching of different joints not regularly but when in every 3-4 days.

3. If you are not currently doing this program, do you plan to start doing any parts of it? If so, which part and when?
Answer: I want to perform cardiovascular exercises because I think I need that fro my heart. But I want to start doing them at the end of November.

4 .Are there any obstacles that make it difficult for your program (time, motivation, obligations, etc.)?
Answer: Yes, it was really hard for me to perform this program. Like hardship in feeling flexible, lack of time since it was early morning.

5. What, if anything, motivates you to workout?
Answer: When I get too much tired and feel aches in my joint, I feel like to workout specially stretches and cardiovascular exercises to relieve my pain.