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Make changes to overall fitness plan, if needed. Create a list of the details of your fitness plan that will help you reach your fitness goals. For each activity in your revised fitness plan, list the day, intensity (target heart rate range or RPE), and duration.
Example:
Revised Fitness Plan
Monday:
- Cardio (running): 30 minutes at a moderate intensity (target heart rate 130-150 bpm)
- Strength training (full body): 45 minutes at a moderate intensity
Tuesday:
- Rest day
Wednesday:
- HIIT workout: 20 minutes at a high intensity (RPE 8-9)
- Yoga: 30 minutes at a low intensity
Thursday:
- Cardio (cycling): 45 minutes at a moderate intensity (target heart rate 140-160 bpm)
- Core workout: 20 minutes at a high intensity
Friday:
- Cardio (swimming): 30 minutes at a moderate intensity
- Strength training (upper body): 45 minutes at a moderate intensity
Saturday:
- Rest day
Sunday:
- Cardio (hiking): 60 minutes at a moderate intensity
- Stretching: 20 minutes at a low intensity
This revised fitness plan focuses on a combination of cardio, strength training, and flexibility exercises to help reach overall fitness goals. Adjustments can be made as needed based on progress and feedback from a fitness professional.