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Several personal goals I would like to achieve from my personal exercise program are increase in muscular strength, cardiovascular endurance and decrease body fat percentage. I evaluated my current physical fitness through curl ups, abdominal curls, sit and reach and BMI.
Using FITT, I first examine frequency. Currently, I only work out two to three times a week. My workouts often vary and are not consistent. I focus mostly on cardiovascular exercises and rarely focus on strength training, although I should focus on both equally, if not strength more. Because I tore my ACL, certain exercises are difficult or not possible, but building muscle will help rebuild this leg. Also muscular endurance and strength has shown to help burn calories. My plan is to create a schedule where I can evenly work out my different muscle groups on different days. I plan to increase my frequency to working out 5-6 days per week. I will have certain days which are more intense than the others and focus on aerobic activities. The other days I will do anaerobic exercises such as weight lifting. I hope that increasing my frequency will allow me to increase my muscular endurance as well. Then next item to examine is intensity. With my current workout schedule, my intensity has not been very high. Although, the few times that I do work out I usually maintain a relatively high intensity, I hope to increase the intensity to 100% each and every time that I work out (5-6 times per week). If I am able to continue to increase my intensity, my muscle endurance and cardiovascular endurance will also increase. Therefore, my new workout routine will prove to be beneficial. Time is the third aspect of the FITT principle to examine. The time that I plan to work out will vary depending on type of fitness I will be doing that day. When I will focus on cardiovascular and aerobic exercise, I will work out for at least 60 minutes continually in order to be able to increase my current state. When I will be...
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