Ok so I’m thinking of starting a new diet& fitness plan?
I can improve my aerobic fitness by doing moderate activity 5+ days a week, and vigorous exercise 3-4 days a week. For moderate activity I can do some fast walking, slow swimming, bicycling. Something to increase my heart rate and increase my breathing. For the vigorous I can jog, bicycling, or aerobics. An activity that speeds my heart rate and breathing up to high levels. At least 30 minutes of exercise is needed, that can be broken up into smaller sessions. I need to start out with a warm up and finish with a cool down. And the exercise needs to include the large muscle groups, like the arms and legs
need to exercise at least three days a week to improve my muscular strength. By repeating the same exercise or working against a heavier load, keeping the repetitions the same. Doing a half set up with my arm’s behind my head creates a heavier load. Doing traditional push ups or some against the wall is suggested as well. Maintain proper posture during movements while keep the movements controlled, and varying the intensity. I need to Work my way up to three sets of movements, 25 half sit-ups and 10-20 push-ups, breaking them up into smaller sets. Using equipment such as balance balls, barbells, or elastic tubing are suggested as well.
I can improve my flexibility by planing a program of stretching exercise that involves most of my
joints, at least three days a week. Include static stretching such as hurdler’s stretch, spinal twist,
or a doorframe hamstring stretch. I need to take the stretches to the point of tension not pain,
holding each stretch for 10-30 seconds, repeating one or two more times. I can eventually work my
way up to dynamic stretches. Which include the double hip rotation, shoulder stretch, neck
rotation, or the alternative hamstring stretch.
You have a good stand point, and well understanding in fitness plan. Therefore… what is your question?
you planned everything what do you need? also, you wrote too many things..
looks like you have the exercise sorted but heres my two pense
exercise for 1+ hours four times a week. join classes with friends/ siblings. jogging, cycling to work/school/town, swimming, surfing, dancing, aerobics, a martial art, ice-skating, roller-blading, tennis, basketball, go gym, yoga, orienteering, trampolining or garden work
example healthy menu
for breakfast start with fruit like watermelon, pear, chopped pineapple, kiwi with wholegrain cereal and low-fat milk or brown toast with topping like beans, egg, peanut butter and banana
lunch can be a wholemeal sandwich, bagel, roll, wrap with lettuce, tomato, cucumber and either tuna, chopped avocado, hummus, ham or cheese(no butter or mayo) or a pasta and vegetable dish and a tub of fruit (strawberries, figs, peach, grapes, apricots)
dinner should be 1/4 protein(beans, egg, meat, fish) 1/3 carb (potato, brown rice/pasta) and the rest vegetables(salad, boiled, roasted). eg. pepper and meatballs in tomato sauce on spaghetti, roast beef dinner
supper can be carton veg soup, bruchetta, crackers, veg sticks dipped in peanut butter or salsa or a yogurt and a piece of fruit eg. mango, cherries, orange segments
drink lots of water- with every meal, carry a bottle and try get 1.5l daily
snack on herbal tea eg. apple, ginger, chamomile
eat fruit smoothies, popcorn, pancakes with stewed apple and Cinnamon(no sugar), oven chips and bean chili for treats
no chips, biscuits, fizzy drinks, crisps, cereal bars, sweets, pastries, butter, fast food
when changing your diet put thought into buying food to make eating healthy easier
use 1 teaspoon oil when you fry
don’t drink calories- soda, milk, fruit juice, tea and coffee
yeah, join classes with friends. ill go swimming with you at the ymca. ive been doing a little bit of exercise here and there. i can feel some strength gain in my legs but cant get rid of this pudgy pouch on the stomach! ugh! or, we can just start a coke diet. what do ya say?