If you want to loose weight, tone your body, or just live healthier, it’s a good idea to develop a Personal Physical Wellness Plan. In order to develop your plan and be successful, make sure you set realistic goals for yourself. Also, talk to your doctor before starting any exercise plan if you have any health problems.
In order to develop a wellness plan, you need to set personal goals. Personal goals should be specific in what you want to accomplish and how you are going to accomplish it. Examples would be
⦁ To eat healthy (having more fruits and vegetables in my diet and less sugar.
⦁ To work out at least 30 min each day.
⦁ To drink at least 8/8oz. glass of water a day.
Overload: is increasing the stimulus from the previous stimulus. An example of this would be:
-Start off by cutting back on sugar then gradually decrease it. Then gradually adding more fruits and vegetables to your diet.
-Work out for 30 minutes then gradually increase the time, frequency, and intensity of the workout.
-Drink at least 3, 8 oz. glasses of water each day. Then gradually reach my 8 glasses a day goal.
Progression: is overload over a period of time. Example:
-I will be using progression to reach my goals.
Specificity: the bodies adaptation to strenuous activities. Example:
-Reach the point to where your body will get use to doing exercise and get use to eating healthy and drinking water.
-I will exercise everyday for two weeks.
-I will exercise doing this work out. Example:
-I will exercise everyday for at least 30 minutes. Then progress to 1 hr.
Related Part of Fitness
⦁ Muscular Strength
⦁ Muscular Endurance
⦁ Body Composition
Warm up and Cool down
Its important before exercising to warm up, to get your muscles prepared for work out. Then do cool down exercises to relax your muscles after the workout. Example:
⦁ For warm up exercise I will jog for 5 min before starting my work out.
⦁ For cool down exercise I will do 5 to 10 minutes static stretching exercises.
⦁ Make sure to drink plenty of water after my workout.
Here is a good sample exercise plan that I incorporated from musclesandstrength.com
Exercise Sets Reps
Squats 2 10
Bench Press 2 10
Stiff Leg Deadlift 2 10
Barbell Row 2 10
Military Press 2 10
Skullcrushers 2 10
Dumbbell Curls 2 10
Seated Calf Raises 2 10
Sit Ups 2 10