Physical wellness - Essay Example

Proposed 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 weights - ankles, waist, or specially designed weight jacket. Goals: Maintain weight through cardio and strength training. Proper and regular eating habits will be instituted. 4 - 5 small meals each day will be used to maintain energy. Fruits and vegetables can be eaten for healthy snacks between meals.

Avoidance of high sodium, high carbohydrate, and high fat foods. Consistent water 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 body and lower body work-outs in minimize fatigue of larger muscle 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 used 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 within 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; alternate dumb bell bicep curls, allows for one arm to rest while 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 stress that is placed on the back while doing crunches in a lying position - 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 3Current 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, both exercise and relaxation 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 also relax the body and help reduce muscl