Personal Fitness Program report

Document Type:Thesis

Subject Area:Sports

Document 1

The progressive overload allows individuals to gradually increase the stress that is placed upon the body during the training. In this regard, a person continues to increase the demands on the muscles and skeletal system to allow them to become stronger and lift more weight. Moreover, the progressive overload allows people to gain muscles, enhance endurance, and strength. In simple terms, the progressive overload allows people to get stronger and bigger. This is because the muscles worker harder than what they previously used to do. Moreover, there is need to allow time for recovery after every exercise and ensure that there is an adequate health diet to cater for everything. The program plan, goals, activities must be outlined on paper and ensure that an individual keeps track of the progress.

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This report discusses about personal fitness program and recommendation based on the progressive resistance training (PRT), that utilizes the resistance and overload principle. The program runs for 3 months and includes the goals, the exercises for the fitness program, the weekly fitness routine, monitoring the progress during the program. Goals of the Program The main objectives of this exercise or fitness program are to build muscles as well as avoid weight loss plateaus. Therefore, during the development of the objectives, the person must choose an appropriate fitness plan that would suit the fitness objectives. In this regard, a good diet must include fruits and vegetables as well as much protein and complex carbohydrates. With the help of a professional, I intend to develop a breakdown on the type of meal and the quantities I should consume each day (Giblin, n.

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d. Second, another major health goal is to regularly monitor and assess the cholesterol levels, blood pressure, blood sugar, and resting heart rate. In every fitness goal, a stronger base of flexibility and balance will enhance the achievement of other goals. This ensures that all parts of the body are in tune. In addition, it is important to have short term and long term goals. The objectives must never be too ambitious. The goals, therefore, must be measurable and specific. They condition the heart and lungs and ensure that there is enough blood the flows into the muscles to assist them in working efficiently. In addition, this exercise are known to relax the blood vessels, lower blood pressure, burns fat from the body, reduces the sugar levels in blood, reduces inflammation, and boosts the mood of an individual.

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The aerobic activities will include moderately intense to highly intense activities such as walking, jogging, swimming, cycling, dancing, and step aerobics (The 4 Most Important Types of Exercises, 2017). Strength training: the mass of the muscles are usually lost as people age. In order to maintain and build muscles, there is need for strength training that assist people to feel more confidence and capable of the day-to-day tasks such as carrying groceries, gardening, lifting loads around the home, and do shopping on their own. In this regard, stretching the muscles will ensure that they are long and more flexible and allow people to move freely without restrictions without the risk of getting an injury. There are also other benefits that are associated with stretching of muscles.

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The routine assists in warming up muscles and ensures that blood and oxygen gets into these muscles and makes them amenable to change (The 4 Most Important Types of Exercises, 2017). Balance exercises: these exercises are essential because they assist individuals to feel steadier and assist them to prevent unnecessary falls and slipping. Notably, this routine is more beneficial as people get older as the system that assist people to maintain their balance breakdown. Conclusion Progressive fitness program requires discipline and one must be devoted to follow the routine and adhere to all aspects of the program. The body adapts as one engages in the day-to-day activities outlined. Notably, there are numerous benefits that are birthed from regular exercises such decrease blood sugar level, controlling body weight, maintaining balance, and maintaining a healthy heart rate.

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