Analysis of Fitness Plan - Assignment Example

The cardiovascular system is dependent upon the exercise one does in a day. To improve it one has to walk 3 to 4 times a week for at least 20 to 30 minutes. The walk should take one breath hard but not gasp for breath. To lose weight, a minimum 5 days of exercise for 30 minutes, at a brisk pace is required. For reaping general health benefits, 30 minutes a day of exercise (at least 4 days a week), at a comfortable pace is recommended. Warm-up exercises are necessary as they cause vasodilation of the blood vessels, ensuring that muscles are well-supplied with oxygen, pliable and flexible.

The heart rate also increases, and this prepares the body for more rigorous exercise. The burning of calories is also more efficient. To warm up before walking, walk slowly or march for 5 to 10 minutes until breathing becomes quicker and one starts to feel warm. Cooling down is just as important, as it prevents the heart rate and blood pressure from falling too rapidly, thus preventing light-headedness. Additionally, it removes waste products, lactic acid for instance, and improves flexibility.

It is thus beneficial to gradually decrease one’s speed (for 5 to 10 minutes towards the end), rather than halting abruptly. Following this, one should carry out a brief stretching routine (10 minutes). Adults need 7 to 9 hours of uninterrupted sleep at night for optimal mental function and to prevent daytime napping. A lack of sleep can undermine one’s ability to deal with stress and lead to health problems. To follow a perfect fitness plan the diet of a person is also very important.

The diet should be composed of fruits, vegetables, grains, and milk that are free of fat. Products that have less cholesterol should be consumed and these include poultry, fish, beans, egg, and nuts. Breakfast is considered to be an important meal and hence people should never leave it out.