Goals
The goals of this cardiorespiratory fitness plan include:
- To enhance the physical fitness of individuals whose age range between 18 and 60 years.
- To lower the blood pressure and cholesterol levels of the target audience through aerobic exercises.
- To reduce obesity while strengthening and shaping strong bones through aerobic exercises.
Additional benefits of this plan include enhancement of self-esteem as it aims at reducing stress while increasing energy levels.
Activities
- There are ten minutes of low intensity to break a sweat with a pre-exercise stretching involves staying at a mild stretch for between 15 to 20 seconds, in particular the hamstrings, quads, and calves.
- The individuals participate in a one-mile walk including another two miles of running. Post-exercise body stretching and strengthening should last between one to two minutes with abdominal or lower back strengthening.
- It is crucial, to begin with, exercises involving multiple muscle sets, like chest press, leg press, or squats, then followed by exercises entailing small muscle sets, like biceps, deltoids, or calves.
- Cardiorespiratory workouts will involve exercises in the gym and participating in a game at a playing field. The above activities are flexible since one decides which one to choose, but the frequency should be 45 minutes every day.
- A heart rate monitor will be used to record heart rate and to facilitate a progression in cardio respiratory fitness, and it will be essential to exercise at 60-90% of their heart-rate reserve. Therefore, it is crucial to calculate the individual target heart-rate range to aim at attaining the target.
Strength Training Program
Strength training helps to shape lean muscles that will then power the body, in addition to firing up the metabolism that will assist in weight-control and bone strengthening. The goal is to attain a more evenhanded musculature for superior power and minimal injury risk. The plan entails applying lateral lunges, skater squats, and double leg rising.
Frequency and Intensity
Double sets of 20 to 25 repetitions for every exercise should be followed two times a week. Rest days should be between one to two days. In terms of intensity, when doing a 10-pound bend, fixed-resistance will entail every exercise applying free weights and resistance bands or tubes. Hence, lateral movements will entail guiding the body through numerous planes of motion, such as backward and sideways
Flexibility
Flexibility is the capacity of the muscle to extend and permit the joints to shift through a complete series of motion. This plan entails practicing a measured muscle-stretch until the muscle becomes tight.
Warm-up, Main Activity, and Cool Down Exercises
Afterward, there is stretching for around 30 seconds devoid of bouncing, and then resting for 30 seconds, before replicating the stretch for nearly four repetitions. This can take around 6 weeks to acquire better results and to permit daily stretches. It also entails standing with the feet straight underneath with the arms at the sides, while leaping and landing with the feet separately while shifting both arms away. The chest should be maintained up, to keep a fine posture throughout for suppleness and balance. Every stretch should be done in a slow but managed manner for around 20 to 25 seconds. Quads, inner thighs, and hamstrings should be done after muscles become warm while steering clear of bouncing. Star jumps will be the main cool-down exercises that will be used to lower the body temperature and ensure that blood returns back to the muscles.