Essay about My Personal Exercise Plan

Although golf may not seem like a sport that would require a lot of physical training, it does. People all over the world underestimate the proper physical training golfers need for their golf game to be at the level he or she aspires it to be at. Golf had always been viewed as a game of leisure, but today’s golfer is leaner, stronger, and fitter. Without spending hundreds of dollars on a teaching professional, and endless stressful hours at the golf course or driving range, one can improve his or her golf game by doing the proper combination of flexibility training, resistance training, cardiovascular training, using appropriate supplements, and eating a well balanced diet on a daily

I have organized the client’s training program with the major muscles first in the program after that I would repeat the muscles again. In addition, since the client had requested for 6 resistance training days I have strategized by splitting the major muscle groups into several days as seen in the client’s program. Furthermore, with having 6 days of resistance training it would be tough but with a mixture of upper and lower body days it would allow the client to recovery and build the muscles. Not only, he would be build muscles, he would improve in his speedball games.

There are many variables to consider when setting up a sound training program for building strength and muscle. Variables include: adherence to the goal, overall volume, intensity, frequency, progression, exercise selection, tempo, and rest periods. After learning what those variables mean, the next question is what is most important and how can I interchange these variables to constantly improve while preventing injury. By learning how use periodization with the variables stated above, a person can optimize their training for their specific goals. This report will go into great detail about the hierarchy for these variables and how to interchange them for the longevity within someone’s lifting career.

A torn labrum – surgical intervention is necessary to fix a torn labrum. Furthermore, rehabilitation can be slow. Strengthening the rotator cuff and avoiding overuse can help prevent this injury.

My goal for this fitness program is to lose weight and gain muscle strength and the way I am going to achieve my goal is using the magic bullet: diet and exercise. My current weight at the start of this project is 230.0 pounds. I will be going to the gym five days out of the weak and I will also start a dieting plan as well. My workouts will include upper body, lower body, abs, and at least thirty minutes of cardio at the end or before each workout. The upper body will include chest, arms, shoulders, and back on Mondays and Thursdays. The lower body will include legs, calfs, lower back and hips on Tuesdays and Fridays. Abs will be just abs with cardio on Wednesdays. Leaving me with Saturdays and Sundays to use as rest days and giving my muscle a chance to rebuild and grow.

Jovanovic, et.al (2011) which suggested two separate programs; Pre-season and In-season. During the pre-season program athletes participated in 8-10 sessions per week lasting 90-105minutes per session. Strength training was done twice a week for 90 minutes including a 30 minute warm up and 20 minute stretch while endurance was done three times per week. During the In-season, strength training was done twice per week using loads from 75-85% of their 1RM and endurance training was done once per week. High intensity intervention was added with 4x4-minute maximal running with different drills at an exercise intensity of 90-95% max HR, separated by 3-minute technical drills done at 55-65% max HR.

While reading this chapter I found out that multiple-joint exercises are more efficient in increasing muscular strength as compared to single-joint exercises and in order to avoid fatigue and to gain more strength multiple-joint exercises should be performed first. Another thing that I learned that the frequency of training should be dependent on the stage of the season. According to the authors, it is recommended to have four or six resistance training sessions per week as opposed to have one or two practices while in season. While performing resistance training four things can be improved such as: muscular strength, muscular power, muscular hypertrophy and local muscular endurance. Although all of those are important factors in the game of tennis, I believe that improving local muscular endurance would be the most beneficial for a tennis player. One of the main reasons is because the game of tennis does not have a time limit and can go for a long time as opposed to other sports such as basketball, soccer or football, where everyone knows when the game will be over. Improving local muscular endurance would help for tennis players to avoid

Golf workout exercises sometimes use equipment for a more potent workout. Using a medicine or exercise ball, put your feet on the floor and rest your weight on your palms, with your palms on the ball, not on top but slightly to the sides of the top. Hold in your stomach muscles and push up on the ball. Then lower your chest toward the ball and push up again. Repeat this exercise ten times. Work your way up to at least twenty repetitions of this exercise per work out session. In addition to strengthening the abdominal muscles, this exercise targets the chest, arms and core

There are many benefits of long term exercise in this population. One of the main findings on the effects of chronic exercise among individuals with SLE is the improvement in fatigue. Since this is one of the top complaints of people with this disease, this is a very important finding. One study that demonstrated this was done by Yuen25. In this study, 15 African American women used Wii Fit at least 3 days per week for 10 weeks. Each session began with a 5 minute warm up and included stretching or yoga, and then moved on to aerobic exercise, followed by strength training. The subjects were instructed to keep the intensity at a rate of perceived exertion of about 11-13 on the Borg scale. The main objective of this study was to test the

As a Army Junior ROTC cadet, I should always strengthen my body physically. In the Let 1 year, I didn’t did a great job on the Cadet Challenge because I didn’t prepare myself physically and mentally. In the Let 2 year, I decide to exercise everyday and set a goal specially for the Cadet Challenge. Before being successfully achieve the goal, it need a detail plan to achieve the goal. I plan to run and walk one mile everyday. I plan to run half mile in 10 mins at the first week. I do 20 curl up last year, I plan to do curl up 10 per day. I did 30 sit up last year, I plan to do 30 sit up per day. I did 10 pull up in Let 1 year, I need to do 10 pull up every single day. In all this exercise, I need to spend most time to do pull up and 1 mile running.

Healthy male, early twenties, exercises on occasion is the individual used to develop an exercise program. One of the five health related fitness components, muscular endurance fits this training program. According to Chapter 3 PowerPoint, “Fitness Components and Fitness Principles,” muscular endurance is the ability of muscles (individually and as a group) to apply a submaximal force repeatedly or sustain a contraction for a period of time”. The aspects of this training program consisted of aerobic conditioning, resistance training, and stretching. This was a 10-week exercise program that involves different exercises daily. This program starts from April 8 and ends on June 20. A ten-week program can improve a person’s conditioning

Golf is a sport that seems to become more popular each year. It is traditionally known as a sport that focuses on its technical and mental aspects. In contrast to a sport like baseball or football, golf is not traditionally known for its muscular strength or power. Until about a decade ago, researchers feared that if golfers were to engage in resistance training programs, it could alter their range of motion and ultimately hinder their overall golfing performance. It is known that resistance training does improve both male and female golfers driving distance and club head speed upon completing the program.

Slimming down through exercise does not have to require any thinking work! The effort, yes, but no estimate work. From the science. You need to make a calorie insufficiency. Quite simply you must burn up more calories than you ingest. Anyone can do that, and this is the plan that means it is possible.

For me weight training is something unique because I want to be healthy and look good. I became very interested in training and dieting during my last year of high school. At the time I did not play any sport or physical based activities, and my weight was 220 lbs. A 5’ 5” guy with that much weight can be categorized as obese. For me a change in life style was necessary, I stated going out in my bike every other day for at least 45 minutes. As I got older and started getting more interested in having a girlfriend I knew I was not doing enough to be in the shape. I enrolled in a gym, enrolling in a gym modified my goal of not only losing weight but also to gain muscle. The new goal to be lean but muscular requires a strict workout and dieting

Over the past six weeks, I had to create and complete a training schedgual that will help me get better for my sports (Football). I created my own training schedgual to improve my speed, endurance, power and flexibility that will futrther help me when im in a football game. I had done a test for these that were 12 min cooper run, verticle jump, sit n reach, agility, and yoyo. In my training week I did a variety of session that I thought would help me for my speed, endurance, power and flexibility using a varity of training methods and training principles.