Physical wellness Essay Example | Topics and Well Written Essays - 750 words

Physical wellness - Essay ExampleProposed fitness plan Diversify cardio activities if possible through different activities - running on treadmill, swimming, spinning, step aerobics, kick boxing. Increase cardio activity to 40 minutes at least 3 days a week. Intensify by using pitchs - ankles, waist, or specially knowing weight jacket.Goals Maintain weight through cardio and strength training. Proper and regular eating habits lead be instituted. 4 - 5 small meals to each integrity day impart be accustomd to maintain energy. Fruits and vegetables sens be eaten for healthy snacks between meals. Avoidance of high sodium, high carbohydrate, and high fat foods. Consistent water system intake of at least 64 ounces a day for optimum body functioning will be needed. Avoidance of energy drinks and caffeine. Drinks containing electrolytes should be careful consumed, assisting in the body maintaining homeostasis.Proposed plan Alternate upper berth body and trim body work-outs in min imize fatigue of larger bodybuilder groups in each area. For each exercise, a total of 12 -15 reps, and a total of 3 sets of reps should be followed. Work major muscle groups and smaller muscle groups to maximize the workout. Circuits can provide cardio during strength training - this entails moving from one exercise to the next with little to no rest in between. Free weights and exercise bands can be employ for resistance training. Less weight more reps for lean muscle and less reps higher weight for creating heavier muscle mass should be taken into consideration.Exercises to be used To work large muscle groups in spite of appearance the legs, squats and lunges should be used, with or without weight. Arms bar bell bicep curls - allows for heavier weight usage and is easiest in technique shift dumb bell bicep curls, allows for one arm to rest age another arm works use of bands with these exercises - use one foot or both feet to hold the band in place while pulling the band in the same motions used with free weights. Abs standing abdominal work will reduce the strain that is placed on the back while doing crunches in a lying slip - the basic standing tuck position works the abs by having the person tuck their hips while maintaining a straight back. Bending from side to side will work the obliques in concert with the abdominals. Goals Increase muscle tone through gradual weight increments and usage. Increase the amount of weight that can be used during workouts before exhaustion sets in. Use of strength training equipment at Planet Fitness Gym and/or exercise instructional videos for wide variety of exercises. Stress Management Plan Part 3 contemporary stressors Full time college student, living at home with parents, working 3 -4 days a week as a secretary. Inable to sit for long periods of time. Constant stress and high anxiety levels present. Current stress relief activities Use of sports/exercise playing piano.Proposed plan Using time effectively, bot h exercise and peace of mind techniques could be employed. Yoga, pilates, and the newest combination called piyo can be used for stretching, strengthening, as well as for meditative purposes. Receiving a full body massage monthly will help reduce muscle fatigue and lower stress levels by fully relaxing the entire body. A hot bath will besides relax the body and help reduce muscl