Overall Fitness Plan:
Goals:
- Increase muscle strength and endurance
- Improve cardiovascular health
- Maintain flexibility and mobility
- Decrease body fat percentage
Revised Fitness Plan:
Monday:
- Strength Training (upper body)
- Intensity: Moderate to high (RPE 6-8)
- Duration: 45 minutes
Tuesday:
- Cardiovascular Exercise (running or cycling)
- Intensity: Moderate to high (target heart rate 70-85%)
- Duration: 30 minutes
Wednesday:
- Rest day or light yoga/stretching
Thursday:
- Strength Training (lower body)
- Intensity: Moderate to high (RPE 6-8)
- Duration: 45 minutes
Friday:
- Cardiovascular Exercise (HIIT workout)
- Intensity: High (RPE 8-10)
- Duration: 20 minutes
Saturday:
- Active Recovery (swimming or hiking)
- Intensity: Low to moderate (RPE 4-6)
- Duration: 45 minutes
Sunday:
- Rest day or light yoga/stretching
Details of Fitness Plan:
- Incorporate a balance of strength training and cardiovascular exercise throughout the week
- Include at least 2 rest days for recovery
- Focus on proper form and technique during strength training exercises
- Monitor heart rate during cardio workouts to ensure intensity level is appropriate
- Keep track of progress and adjust plan as needed to continue seeing results.