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Elena Song

Professor Silva

Health Education

05 November 2017

FITT Principle and Workout

Cardiorespiratory Muscular Strength Flexibility

Endurance and Endurance

Frequency 4 - 5 days a week 3 - 4 days a week 6 - 7 days a week

Heavy cardio/light Strength: 70 - 80%

strength: 60% - maximum capacity
90% maximum (heavy days) To the point of
Intensity heart rate Endurance: 40% - tension; trying to do
Light cardio/heavy 60% maximum better than last time
strength: 30% - capacity
50% maximum (light days)
heart rate

Heavy cardio/light 20 seconds per

strength: 40 - 60 Strength: 5 - 8 reps, stretch
Time minutes 3 sets 2 - 3 repetitions
Light cardio/heavy Endurance: 10 - 15 1 full cycle of
strength: 20 - 30 reps, 3 - 5 sets predetermined plan
minutes

Jogging, cycling, Resistance training,

Type ellipticals, weight lifting, Stretching
swimming boxing

My personal goal is actually bulking up and building muscle, so in actuality I should be

delegating cardiovascular exercises for a later time. However, this is an ideal goal for when I

have built the muscle I need, as I also would like to try and lose weight and build endurance. For
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now, I will be losing weight and training my stamina, and come next year my hope is to start

weight training and developing muscle-- which will change my exercise regimen and diet

drastically. For my optimal strength training plan, it would be as follows:

Monday:

Arm day. Consists of bench presses, wide chest arm bars, isolateral arm bars,

inclined arm bars, declined arm bars, free weights, push ups, etc.

Meant to exercise forearms, triceps, biceps, and chest

Wednesday:

Leg day. Consists of squat racks, leg presses, calf machines, hip abduction

machines, leg raise machines, etc.

Meant to exercise inner/outer thigh, quadriceps, hamstrings, buttocks, and calves

Friday

Back and shoulder day. Consists of rowing machines, shoulder presses, lat

pulldowns, dumbell rows, back extension exercises, etc.

Meant to exercise shoulders, neck, upper back, and lower back.

Sunday

Core day. Consists of sit ups, oblique raises, leg lifts, mountain climbers, hanging

leg lifts, crunches, etc.

Meant to exercise abdominal muscles, obliques, and lower back