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FITTness plan.docx - Running head: FITTNESS PLAN 1 Eric...

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Running head: FITTNESS PLANEric TaysomKIN 302Sept. 23, 2015FITTness plan1
FITTNESS PLANThe following is a 7-day plan that includes the necessary components of physical fitness(with exception of body composition). If you notice, there are a few major muscle groupsmissing from muscular strength and endurance, specifically the upper body. As of right now I amnot medically cleared to do exercise of the upper body. I know my physical limitations and knowwhat my body is capable of doing. Until I am cleared by a neurosurgeon I cannot engage in manyexercises the way I want to, or even at all. Below is a workout schedule that I believe I amcapable of. If pain persists at all in my neck or shoulders from any thing below, I would thenhave to go back and alter my plan.AEROBICMUSCULARSTRENGTHMUSCULARENDURANCEFLEXIBILITYGOAL150 MIN/WEEK2-4 DAYS(major muscles)2-4 DAYS(major muscles)2+ DAYS (majormuscles)MondayBrisk walk withson in stroller(30 min)Circuit (3 sets of10 reps)Body weightsquats (slow),calf raises, legups, hamstringcurls, bridges,trunk twist withballStretches (3 x 30seconds)Hamstrings,quads, calves,core, backNeck/shouldersTuesdayBrisk walk withson in stroller(30 min)Circuit (3 sets of20 reps) donewith bandBicep curls,shrugs, latpulldowns,seated rows,deltoid extensionstretches (2 x 30seconds)neck/shouldersWednesdayHike with son infront pack (45min)Stretches (2 x 30seconds)Neck/shouldersThursdayCircuit (3 sets of10 reps)Done with band.Stretches (3 x 30seconds)Hamstrings,2
FITTNESS PLANSeated rows,bicep curls,shrugs, latpulldownsquads, calves,core, backNeck andshouldersFridayBrisk walk withfamily (30 min)Circuit (3 sets of20 reps)With bandLeg press,hamstring curls,calf raises, trunktwist with ballStretches (2 x 30seconds)Neck/shouldersSaturdayStretches (2 x 30seconds)Neck/shouldersSundayStationary bike(30 min)Stretches (2 x 30seconds)Neck/shoulders*note- I have been encouraged by my therapist to do mild stretching for my neck and shoulders

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Term
Fall
Professor
Dr. Sturz
Tags
Medicine, Science, health, HEALTH ISSUES, strength training, Weight training, Rebecca Donatelle, fittness plan

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