Applied Health Fitness Psychology and Fitness Program - Essay Example

Lecturer: Fitness program for Snooki from jersey shore Overview The process of transforming the body to become fit and healthy and creating more confidence in a person needs exercise (Anshel 184). Exercise is important to the body in the same manner that air is, and the body needs exercise in ways that are so broad that scientist are only starting to discover some of the impacts that exercise can have on the body of a human being. It is even thought that exercise has the capability to reprogram the DNA of a person and the lack of exercise lack of exercise has the same effect. Aside from the scientific reasons to exercise, exercise gives individual the benefits that cannot be achieved from dieting as it allows the individual to boost their metabolism while making sure the body burns the fats that are not needed. Exercise can be used to build muscles, enhance the shape of the body and result in a firm and toned body while dieting alone cannot promise a body that is firm and toned. When combined with dieting, exercise increases the rate of losing weight (Caballero, Allen and Prentice, 411). Fitness program for Snooki Nicole “Snooki” Polizzi is a reality TV personality and dancer who is famous for being a member of the cast of the MTV reality show Jersey Shore among other shores including talk shows. She has struggled with anorexia while growing up as a consequence of cheerleading but her parents helped her deal with the disease. As an adult, she gained weight especially when she was starring in Jersey Shore. This fitness program is aimed at assisting her reduce her weight to healthy levels through working out and a healthy diet. This fitness program takes between four to twelve weeks depending on the weight that is to be lost. It should be followed together with healthy eating and a control of portions, which means eating the appropriate food in the required quantities at the correct times so that it can be easier to burn pounds of fat each week. The program will include a resistance program that will assist in gaining muscles meaning that progress will have to be monitored through body measurements as well as body fat percentages. Six-week weight loss program In order to maximize the reduction of body fat, the type of food and its portions should be changed to fit the new way of life. Losing weight can be achieved with the kind of diet a person takes but in order to increase the muscle strength and cardiovascular fitness, gym workouts will be required. Therefore, a weight loss fitness program should stimulate as much fat as possible through three full body workouts every week with two day of cardiovascular exercises and two days of rest. Cardiovascular exercises This weight loss program entails both resistance training and cardiovascular exercises in order to burn as many calories as possible. The cardiovascular exercises burn many calories and thus this weight loss program focused around cardio exercises, therefore, to burn the fat, there are two forms of cardio exercises, the steady state and the interval training. The steady state entails exercising at the same degree of intensity for the entire duration of the workout through taking power walks, jogging, cycling or running. This form of cardiovascular exercises usually last longer than the interval training. In contrast, the interval training as well as the high intensity interval training takes a shorter time while alternating between high degrees of intensity and intervals of recovery. This approach is proven to greatly boost metabolism while burning body fat and the high intensity interval training is more has more intensity and thus beginners are advised to begin their program with the regular approach. When engaging in the cardiovascular exercises, it is important to make sure the activity that is chosen is enjoyable, but if there are no particular preferences, the activities that are considered un-enjoyable should be avoided. Cardiovascular exercises are central to this fitness program, making it imperative that the activity that is chosen for this kind of exercise remain enjoyable. This will ensure that the activity remains part of the program for the whole duration and after the initial weight loss has been achieved. For people who are heavier, it is preferable to begin with exercises that have a low impact such as walking, swimming or using an elliptical machine. The elliptical machine allows the person doing the exercises to burn as many calories, as they would have done walking or jogging while still maintaining a low impact. Exercises on the elliptical machine seem easier compared to jogging and running therefore making it possible to exercise for longer periods and burning more calories. The exercise plan should have variety and with time get harder so that the person engaging in it can be stronger and fitter while continuing to lose the excess weight (Putnam 17). When a workout is done repeatedly, it ultimately gets easier meaning that the body does not work as hard as before and this results in fewer calories being burnt. The aim should be to increase the intensity of the workout on a weekly basis in order to burn more calories. Resistance exercise The resistance part of the plan is important as it concentrates mainly on building muscles. In the process of losing weight, not all lost weight is fat as some of it is muscle. Resistance training is supposed to make sure that the loss of muscle is avoided through building muscles. Three resistance workouts should be done every week, one concentrating on the core, one on the upper body and the third being a full body workout. As the program gets more advanced, these workouts will have to be followed by short cardiovascular workouts in order to maximize the process of burning fat. Regarding equipment, on the bare necessities are required including a stability ball, resistance band and dumbbells with every workout lasting an average of half an hour. Resistance training work out routines Three sets of ball squats should be done for twenty-five minutes each with fifteen seconds rests between each set. This involves standing upright with a stability ball on the lower back and a wall maintaining the ball in a suspended position. The ball is to be used as leverage during downward movements allowing it to move to the traps and upward movements that will return it to its original position. Three sets of the Standing Ball Side Flexion should be done lasting for twenty-five minutes each with fifteen seconds poses between each set. This involves having the exercise ball on the floor and placing the hip while facing sideways with the body parallel to the floor. The knees are not supposed rest on the floor and the hands have to be placed on the head, so that from this position, the body should be tilted forty-five degrees upwards and then returned to the original position. Three sets of Bird Dogs that last for twenty five seconds each with breaks of fifteen seconds each involve kneeling down on all fours like a dog and then simulating a flying movement that entails lifting the left arm forward and the right leg back at the same time. It is important to remember that this workout involves working with time and not the number of repetitions. This method employs a particular work-to-rest ratio; therefore, any form of stopwatch may be useful while engaging in it. The Pot Stir should involve three sets that entail fifteen clockwise and fifteen counter-clockwise rotations. It entails using the exercise ball while it is on the ground and placing the elbows on it with hands clasped together. The knees should not touch the floor and the body should remain in a straightened position after which the arms are rotated in both a clockwise and counter-clockwise directions as if stirring a pot. Other workouts that can be done include the side leg lifts, planks as well as the Ab Crunches which is among the most common core exercises that assist in the development of Abs. WORKOUT PLAN Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Total body workouts Cardiovascular workout Total body workouts Rest Total body workouts Cardiovascular workouts Rest 2 Total body workouts Cardiovascular workout Total body workouts Rest Total body workouts Cardiovascular workouts Rest 3 Total body workouts Cardiovascular workouts Total body workouts Rest Total body workouts Cardiovascular workouts Rest 4 Total body workout Cardiovascular workouts Total body workouts Rest Total body workouts Cardiovascular workouts Rest 5 Total body workouts Cardiovascular workouts Total body workouts Rest Total body workouts Cardiovascular workouts Rest 6 Total body workouts Cardiovascular workouts Total body workouts Rest Full body workouts Cardiovascular workouts Rest Works cited Anshel, Mark H. Applied Health Fitness Psychology. Champaign, IL: Human Kinetics, 2014. Print. Caballero, Benjamin, Lindsay Allen, and Andrew Prentice. Encyclopedia Of Human Nutrition. Amsterdam [Netherlands]: Elsevier/Academic Press, 2005. Print. Putnam, Stephen C. Natures Ritalin For The Marathon Mind. Hinesburg, VT: Upper Access, 2001. Print. Read More