My Wellness Workout Plan
My Personal Wellness Plan
My personal strategy for maintaining my health and wellness will consist of several main parts. The first part of my plan will consist of a light workout plan including running, weight lifting, stretching, and other aerobic exercises. I want to be able to stick to a similar workout plan after the class is over, and make it a long term exercise program.
The next part of my fitness plan is to set some general health related goals that will have the largest impact on my overall health and well being. This will include a diet plan, changes in bad habits, and increasing my awareness about my health.
Goal #1: “Switch to a steady, healthy diet and maintain it after school. Decrease snacking and late night meals.”
Goal #2: “Give up my occasional use of tobacco products.”
Goal #3: “Read articles in Yahoo health at least once a month to increase awareness about health issues.”
The success of my health and wellness plan will depend on my adherence to the goals and workouts that I have created. I will have to overcome the challenges of peer pressure and stress to make sure that I don’t stray from the pursuit of my goals.
Workout Plan
Week #1
Monday- Easy workout
-Run 1 mile
-Sit-ups
-Push-ups
Tuesday- Hard workout
-Run 2 miles
-Lift at gym
Wednesday- Medium workout
-Run 1 mile
-4-400M sprints
Thursday- Easy workout
-Field exercises
-Push-ups, pull-ups, sit-ups, etc.
Friday- Medium workout
-Run 1 mile
-Light lifts
Saturday- Hard workout
-Run 2 miles
-Hard lifts
Sunday- Rest
Week #2
Monday- Easy workout
-Run 1 mile
-sit-ups
-push-ups
-pull-ups
-leg lifts
Tuesday- Hard workout
-run 1.5 miles
-Hard lift at gym
-Hill sprints
Wednesday- Medium workout
-Run 1 mile
-Field exercises
Thursday- Easy workout
-Field exercises
-Push-ups, pull-ups, sit-ups, etc.
Friday- Medium workout
-Run 1 mile
-Light lifts
-push-ups, pull-ups
Saturday- Hard workout
-Run 3 miles
-Hard lifts
Sunday- Rest or light run
Week #3
Monday- Easy workout
-Run 2 miles
-sit-ups
-push-ups
Tuesday- Hard workout
-Run 3 miles
-Field exercises
-Lift at gym
Wednesday- Medium workout
-Run 1 mile
-4-400M sprints
-Push-ups, Pull-ups, Leg lifts
Thursday- Easy workout
-Field exercises
-Push-ups, pull-ups, sit-ups, etc.
Friday- Medium workout
-Run 1 mile
-Light lifts
Saturday- Hard workout
-Run 3 miles
-Field exercises
-Hard lifts
Sunday- Rest/Stretches or light run.
(Repeat and increase reps and weight, and speed of runs as needed)
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Comments
I like that you have the volume increasing each week. Some more specific intensity targets would be good to add. And, distance isn't always the best way to go about determining duration, since there are a lot of factors that can make the working vary according to distance (wind, hills, snow, etc). Often for training it is best to assign minutes of activity rather than distance, although it is good to track the distance too.
Question? What are the benefits of incorporating cardio and strength exercises in the same day? and how did you come up with your combination?
I was told that if you incorproate stregnth training exercises with aerobic exercise that it will increase your metabolism and encourage fat burning for longer periods while at rest.
I am curious of how you are doing and how it has been sticking with your plan!! Good luck I hope it is going great for you!