Two Week Exercise Plan

For this assignment, I will develop a two-week personal exercise plan. In my two- week fitness plan, I discuss the FITT principle, which stands for frequency, intensity, time, and type. Frequency involves how often I would perform the physical activity. Intensity is how hard I work out during my physical activity. Timing is the length, or how long I plan to work out and the last T in the FITT principle stands for the type of exercise I want to do, such as cardio or strength training. I incorporated FITT into my two-week personal exercise program because I want track and observe what activities I am actually doing. For my two-week plan, I decided to remain steady and consistent in my physical activity plan on Tuesdays and Thursdays. Then I will
I will either run on the indoor track at the Payne Center or the outdoor walking track, the Bruce and Virginia Wilgus Fitness Trial, right outside the Payne Center. My goal will be to run one mile in 12 minutes. For Monday, I am also using time and type to clarify how long I want to run, 12 minutes, and the type of exercise, which on this day is cardio. I decided to incorporate a cool down walk in my exercise routine because I realized after taking this class that in my previous workouts, I did not do a cool down after I ran. A cool down has many health benefits, and it allows one’s muscles to return to their original state of blood flow. On Tuesdays for two weeks, I will take an hour long Zumba workout class at the Payne Center at four in the afternoon. After Zumba I plan to do some weights in the Payne Center. I will do three sets of ten reps on the leg extension machine. Then I will do back squats, specifically three sets of five reps. On this day, I am using time and type as well. On Wednesdays, I will do the same physical activity that I did on Monday. I plan to run 1 mile in 12 minutes and then do a cool down walk for 5 minutes. On Thursdays, I will plan to attend the same workout class as Tuesday, Zumba. I will also
According to a scholarly article from Industrial Engineer, titled “Meeting Employee Requirements: Maslow’s Hierarchy of Needs Is Still a Reliable Guide to Motivating Staff,” Maslow’s Hierarchy of Needs from the most basic to the most complex include, physiological, safety, love and belonging needs, self-esteem, and self-actualization (Golnaz, Bowen, pg. 44). Sandri Gonaz and Clarke Bowen state in this article that “according to Maslow, each need must be satisfied substantially in order for an individual to progress to the next level (pg. 44). Maslow’s Hierarchy of Need’s pyramid demonstrates that not just one area of health is the most important, each must be met in some way. One’s physiological health is just as important as one’s personal wellness and the idea of one’s self-worth or self-esteem. I also decided to research a theory that is related to my personal fitness program and the TTMC, called the Activation Theory. This theory is also called the “Arousal Theory” because it discusses how our minds must be “aroused” through the exercise we choose to do, and eventually over time we begin to enjoy the physical activities that we participate in (Changingminds.org). I must continue to put in my best effort every single day and not be lethargic in order to maintain my fitness goals and see significant