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.
Overall Fitness Plan:
Goals:
- Increase muscle strength and endurance
- Improve cardiovascular health
- Maintain flexibility and mobility
- Decrease body fat percentage
Revised Fitness Plan:
Monday:
- Strength Training (upper body)
- Intensity: Moderate to high (RPE 6-8)
- Duration: 45 minutes
Tuesday:
- Cardiovascular Exercise (running or cycling)
- Intensity: Moderate to high (target heart rate 70-85%)
- Duration: 30 minutes
Wednesday:
- Rest day or light yoga/stretching
Thursday:
- Strength Training (lower body)
- Intensity: Moderate to high (RPE 6-8)
- Duration: 45 minutes
Friday:
- Cardiovascular Exercise (HIIT workout)
- Intensity: High (RPE 8-10)
- Duration: 20 minutes
Saturday:
- Active Recovery (swimming or hiking)
- Intensity: Low to moderate (RPE 4-6)
- Duration: 45 minutes
Sunday:
- Rest day or light yoga/stretching
Details of Fitness Plan:
- Incorporate a balance of strength training and cardiovascular exercise throughout the week
- Include at least 2 rest days for recovery
- Focus on proper form and technique during strength training exercises
- Monitor heart rate during cardio workouts to ensure intensity level is appropriate
- Keep track of progress and adjust plan as needed to continue seeing results.