Tutorial Flexibility & Cardiovascular Fitness Weekly Workout Log Ideas

Monday 12 December 2022

We recommend downloading this file onto your computer. As important as it is to strength train cardio has its place in a balanced workout routine.

Fitness Components Exercises Adapted Physical Education Elementary Pe Exercise

Try a fitness log or exercise journal to introduce new exercises or routines.

Flexibility & cardiovascular fitness weekly workout log. One or more sets of 8 to 12 repetitions of 8 to 10 exercises. Abs braced and back glute squeezed for stability. Aerobic training 3 to 5 days per week will improve your cardiovascular fitness.

Health and fitness benefits are well documented for cardiorespiratory endurance and. Perform at a brisk but sustainable pace for 5 min. It is important to complete this log properly and accurately each week.

Start in a ½ kneeling or lunge position with the back knee on the ground and a 90-degree angle at the knees. Perform up to 10 rounds of 15 sec. Although cardio doesnt prevent muscle gain it can cause a slowing down.

Continue pedaling at low intensity during your rest periods. Adjust starting speed depending on running ability ie. Each breakdown will have a slightly different impact on your blood sugar or blood.

Cardiovascular Date 6122016 6132016 6142016 Activity Selected Walking Running Aerobic Dance Starting heart rate 74 77 78 Heart rate after 5 minutes 116 140 125 Heart rate after 10 minutes 130 168 142 Ending heart rate 126 163 134 5 minute recovery heart rate 83 98 86 Length of activity minutes 30 25 30 Remember to use the FIT. Middle Distance Speed Work 25-30 min and total body strength. 90km 95km 10km 105km etc.

This component of a cardiovascular training program is initiated to bring the heart rate back down to near-resting levels. Increased frequency and duration of cardio workouts can also negatively affect your muscle-building goals 5. A weight loss tracker is another useful fitness template especially for people who need a little more support.

Performing a high impact activity more than 5 days a week causes an increased risk of injury. Fitness training balances five elements of good health. Breathe normally during the stretch.

30-40 minutes on the treadmill at 45-50 MPH. View Week 8 -FlexibilityCardiovascularMuscular Workout Log. This will prevent chronic joint and muscle stress.

Each session record your starting speed and how far along ladder you were able to complete. _camila fernandez_ Type Date. Depends on your target heart rate zone.

Open with Google Docs. 23 times each week. The American College of Sports Medicine ACSM states For most adults an exercise program including aerobic resistance flexibility and neuromotor exercise training is indispensable to improve and maintain physical fitness and health 1.

Choose an Excel workout template or exercise log template to track your cardio and strength training minutes and calculate calories burned with each workout. 2 to 3 days per week. Stick to this cardio workout and your heart rate lean muscle mass and body fat percentage should all improve tremendously.

10 sets 15 sec rest 1 min. Longer treadmill workout 40-50 min intervals endurance work and abs. Slowly raise your arms still bent at the elbow to point toward the ceiling again.

If youd like to exercise 5 to 6 times a week pick 2 or 3 activities that use different muscles and movements. 0306 Flexibility Workout Log- Week 4 Stretches rtf. Docx from KINE 292 at Louisiana Tech University.

Day 5 Aerobic long term energy Make sure to warm-up properly. Your physical activity as represented by this fitness log makes up a large portion of your grade. Fartlek Run speed work 30 min and total body strength.

Whether youre a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results a well-rounded. Raise arm overhead hand in line with the shoulder. Instead of viewing weekly exercise as one huge goal think of it as a series of mini goals.

OFF or treadmill Intervals or incline work 30 min and agility. If you include more than 3 cardio sessions per week of 20-30 minutes workout youll likely experience slower muscle-building progress. 30 seconds to 5 minutes.

Cardiovascular Date 6122016 6132016 6142016 Activity Selected Walking Running Aerobic Dance Starting heart rate 74 77 78 Heart rate after 5 minutes 116 140 125 Heart rate after 10 minutes 130 168 142 Ending heart rate 126 163 134 5 minute recovery heart rate 83 98 86 Length of activity minutes 30 25 30 Remember to use the FIT. A stretch should always be smooth and slow never jerky or bouncy. By Mayo Clinic Staff.

Turn palm outwards and reach back until you find your hip with the palm now facing away from your body. Count to 10 slowly or time yourself for 10-30 seconds. Then let your arms slowly roll forward remaining bent at the elbow to point toward your hips.

Stop when you feel a stretch or slight discomfort. Virtual Learning Academy Charter School GYM HEALTH 2929. Established fitness level individuals will focus on a workout that feels hard for 30-40 minutes 3-5 days per week.

Hold the stretch for 10-30 seconds and repeat each stretch 3-5 times. This can cause muscles to tighten and may result in injuries. Remember to breathe normally during each stretch.

20 to 60 minutes depending on your skill level 20-30 minutes for beginners and 30-60 minutes for intermediate to advanced athletes Muscular Strength and Endurance. Before beginning this log please read through the accompanying Fitness Log Instructions document. Alternately perform the same protocol using a different cardio exercise of your choice.

Target Heart Rate Zone from lesson 0402 Monitoring the Heart Lower Limit 137 Upper Limit 1839 Make sure that you get your heart rate into this range during your workouts. Business Life day Calendars Exercise Or Workout Calendar Lower Cardio Weight Chart Upper Workout Log Abs Weekly Workout Calendar Sample Growth Chart Sample baby growth. Start Plan PRO Become a PRO Member.

Strive to beat your finishing point on treadmill ladder each week. Beginners can forgo the recommended supersets and take a rest break in between exercises that call for a superset. Depending on your schedule and preference you could aim for 50 minutes of exercise three times a week 30 minutes five times a week or 25 minutes six times a week.

Make sure your routine includes aerobic fitness strength training core exercises balance training and flexibility and stretching. View 406 Flexibility_Cardiovascular Workout Logdocx from PERSONAL FITNESS 402 at FLVS. Hold position for 1560 seconds.

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