I am going to explain and show you my actual physic condition and which are my goals to improve that conditions. First of all, you will see the results of a test called Par-Q & You, where the test aska the pacient about their health and if he or she has any problem about their health. These are my results:
As you can see, I don't really have any healthy problem that bans me at the time of doing exercice, so know, let's go with the lifestyle test. That one can help you to see if your way of life is the one that you want to have or you want to improve. These are my results:
At the time of making your goals and objectives, knowing your basics physic characteristics is essential. These ones are the body fat percentage, the height, the weight, and your heart rate data, which are three: the REST HR, the MAX HR and the VAM HR.
BODY FAT PERCENTAGE: to calculate your body fat you can search the Internet and find any webpage that calculates it. You only have to enter your age, your weight, your gender and your skinfold measurements in millimeters, which are in yout chest, abs and cuads (in case of women the triceps instead of the chest).
So my body fat is: 14, 60% (CHEST: 15 mm of fat, ABS: 18 mm of fat, and CUADS: 19 mm of fat)
HEIGHT: 185 cm
WEIGHT: 70 kg
HEART RATE DATA: my pulsations in rest are 56 and my maximum ones are 170 pulsations.
We also did two tests to valorate our resistence. These were the Cooper test and the Course Navette.
The Cooper test consists in running f0r 15 minutes and keep try not to stop for all that time. Then a partner has to count the time the runner does for each lap. Unfortunately, I haven't done the test yet so I don't have my results.
The course Navette consists in running for 15 minutes in an increasing velocity until you are fatigated and you can't run anymore. When I did the test, I run for eight minutes approximately and I did 79 laps.
BODY FAT PERCENTAGE: to calculate your body fat you can search the Internet and find any webpage that calculates it. You only have to enter your age, your weight, your gender and your skinfold measurements in millimeters, which are in yout chest, abs and cuads (in case of women the triceps instead of the chest).
So my body fat is: 14, 60% (CHEST: 15 mm of fat, ABS: 18 mm of fat, and CUADS: 19 mm of fat)
HEIGHT: 185 cm
WEIGHT: 70 kg
HEART RATE DATA: my pulsations in rest are 56 and my maximum ones are 170 pulsations.
- REST HR: 56 pulsatins / minute
- MAX HR: 170 pulsations / minute
- VAM HR: in this case, we are goign to calculate three different pulsations where there is going to be a percentage for each one. In all cases we will have to do the same operation, just changing the percentage: REST PULS. - MAX PULS. * PERCENTAGE + REST PULS. : 170 - 56 * 0,65 + 56 = 130 pulsations (here the percentage is 65 %) 170 - 56 * 0,75 + 56 = 141 pulsations (here the percentage is 75 %) 170 - 56 * 0,85 + 56 = 152 pulsations (here the percentage is 85 %)
We also did two tests to valorate our resistence. These were the Cooper test and the Course Navette.
The Cooper test consists in running f0r 15 minutes and keep try not to stop for all that time. Then a partner has to count the time the runner does for each lap. Unfortunately, I haven't done the test yet so I don't have my results.
The course Navette consists in running for 15 minutes in an increasing velocity until you are fatigated and you can't run anymore. When I did the test, I run for eight minutes approximately and I did 79 laps.
MY PHYSICAL ACTIVITY GOALS:
During this course, I’d like to achieve two objectives, related with my health. One’s about my physical condition. Basically, during the next three months, I will have to do at least 20-25 minutes of work out every day. What I want to achieve here is to tone my muscles and win a bit of muscle mass.
MY NUTRITIONAL GOAL:
The second one is related with nutrition. By today, I will have to eat at least four pieces of fruit every day and drink at least two litres of still water until I finish this course. With this objective I want to improve my way to feed myself to a better way.
PHYSICAL ACTIVITY PLANNING:
My work out routine will consist as the following structure:
DAY 1: WORK OUT RELATED WITH CHEST AND ARMS:
DAY 3: WORK OUT RELATED WITH BACK:
THEN START AGAIN FROM DAY 1
DAY 1: WORK OUT RELATED WITH CHEST AND ARMS:
- CHEST WORKOUT: 3 SERIES (30 SEC OF REST BETWEEN EXERCISES)
- ARCHER PUSH UPS 16x
- SHOULDER TAP PUSH UPS 20x
- DIAMOND PUSH UPS 20x
- PUSH UP HOLDS UNTIL FAILURE
- ARMS WORK OUT: 3 SERIES (30 SEC OF REST BETWEEN EXERCISES)
- WRIST CURLS 20x
- CROSS CURLS 20x
- ISOMETRIC BICEP CURL 20x EACH ARM
- TRICEP KICK BACKS 12x
- OVERHEAD TRICEP EXTENSION 12x
- DUMBELLS SKIES 12x
- HAMMER PRESS 10x
- LATERAL RAISES 10x
- REVERSE FLYES 10x
- UPRIGHT ROWS 10x
- LEGS WORK OUT: 3 SERIES (15 SEC OF REST BETWEEN EXERCISES)
- 30 SEC. SQUAT LUNGES
- BULGARIAN SPLIT SQUATS 10x EACH LEG
- LUNGES 10x EACH LEG
- JUMP SQUATS 14x
- JUMPING JACKS 40x
- SQUATS 20x
- CALF RAISES 15x EACH LEG
- WALL SEAT 45 SEC
- ABS WORK OUT: 3 SERIES (30 SEC OF REST BETWEEN EXERCISES)
- CRUNCHES 20x
- RUSSIAN TWIST 20x
- LEG RAISES 20x
- SIDE TOUCHES 20x
- TEMPLE TO KNEE CRUNCH 20x
- 30 SEC. PLANK
DAY 3: WORK OUT RELATED WITH BACK:
- BACK WORK OUT: 3 SERIES (45 SEC OF REST BETWEEN EXERCISES)
- REVERSE SNOW ANGELS 30 SEC
- SEAL PUSH UPS 30 SEC
- PULSE ROWS 30 SEC
- REACHERS 30 SEC
- SUPERMAN 30 SEC
- PULLUP 10x
THEN START AGAIN FROM DAY 1
NUTRITIONAL PLANNING
As I said before, my goal will consist in eat at least 4 pieces of fruit and drink at least 2 litres of water every day until I finish my course. So, basically, I'll have to chage some desserts and eat more fruit. Here's my actual diet in an entire week.
I don't think I have a bad diet, the only thing is try to eat more fruits and drink more water every day.
A 2500 CALORIES DIET
1st BREAKFAST (7:30 h):
2nd BREAKFAST (10:45 h):
LUNCH (14:00 h):
1ST SNACK (17:00 h):
2ND SNACK (18: 30 h):
TOTAL CALORIES FROM THE DAY: 2672 CALORIES
- BANANA (100 g): 89 CALORIES
- APPLE (100 g): 52 CALORIES
- CEREALS & OATS MILK (): 165 CALORIES
- WATER (500 mL)
- TOTAL: 306 CALORIES
2nd BREAKFAST (10:45 h):
- TURKEY SANDWICH (150 g): 312 CALORIES
- TOTAL: 312 CALORIES
LUNCH (14:00 h):
- MACARONI (500 g): 785 CALORIES
- CHICKEN BREAST (200 g): 344 CALORIES
- KIWI (100 g): 60,9 CALORIES
- WATER (750 mL)
- TOTAL: 1189,9 CALORIES
1ST SNACK (17:00 h):
- ALMONDS (50 g): 288 CALORIES
- WATER (250 mL)
- TOTAL: 288 CALORIES
2ND SNACK (18: 30 h):
- NUTS (100 g): 327 CALORIES
- WATER (250 mL)
- TOTAL: 327 CALORIES
- SPINACHS (300 g): 66 CALORIES
- SOLE (150 g): 126 CALORIES
- PEAR (100 g): 57, 1 CALORIES
- WATER (500 mL)
- TOTAL: 249, 1 CALORIES
TOTAL CALORIES FROM THE DAY: 2672 CALORIES
A GYM WORKOUT:
I went to Can Ricart to have a training session in their gym, so I made this chest workout:
Cable bench press (10 reps, 3 series)
Incline cable bench press (10 reps, 3 series)
Lying cable fly (10 reps, 3 series)
Incline lying cable fly (10 reps, 3 series)
Lying bench cable pullover (10 reps, 3 series)
Cable fly (10 reps, 3 series)
Alternating cable crossover (10 reps, 3 series)
High cable fly (10 reps, 3 series)
High to low cable fly (10 reps, 3 series)
Low cable fly (10 reps, 3 series)
30 SEC of resting between each serie finished and 1 MIN resting between each switch of exercise.
Cable bench press (10 reps, 3 series)
Incline cable bench press (10 reps, 3 series)
Lying cable fly (10 reps, 3 series)
Incline lying cable fly (10 reps, 3 series)
Lying bench cable pullover (10 reps, 3 series)
Cable fly (10 reps, 3 series)
Alternating cable crossover (10 reps, 3 series)
High cable fly (10 reps, 3 series)
High to low cable fly (10 reps, 3 series)
Low cable fly (10 reps, 3 series)
30 SEC of resting between each serie finished and 1 MIN resting between each switch of exercise.
QUARANTINE WORKOUT:
YouTube VIDEO 1:
https://youtu.be/8NHq_a3rc34
YouTube VIDEO 2:
https://youtu.be/iCjEnPp_hWI
VIDEO 3:
https://youtu.be/5V5eW3YzSgY
EYE OF THE TIGER:
https://youtu.be/w5L8Pfv6TWU
PENGUINS AND POLAR BEARS:
https://youtu.be/7A9SZEub3q4
THE BITTER END:
https://youtu.be/_rHaVo8wxXw
HEARTKILLER:
https://youtu.be/gN8WA2FELMs
CHOP SUEY:
https://youtu.be/F1p6p6ZTHoQ
https://youtu.be/8NHq_a3rc34
YouTube VIDEO 2:
https://youtu.be/iCjEnPp_hWI
VIDEO 3:
https://youtu.be/5V5eW3YzSgY
EYE OF THE TIGER:
https://youtu.be/w5L8Pfv6TWU
PENGUINS AND POLAR BEARS:
https://youtu.be/7A9SZEub3q4
THE BITTER END:
https://youtu.be/_rHaVo8wxXw
HEARTKILLER:
https://youtu.be/gN8WA2FELMs
CHOP SUEY:
https://youtu.be/F1p6p6ZTHoQ
WORKOUT ROUTINE FOR THIS SUMMER:
Summer is coming and I cannot set aside doing sport. So I am going to show you here what my workout routine will be during this summer, of three days per week. My principal objective is to improve my strength capacity, so the exercises will be focused on strength building exercises. The first day I will train back and biceps, the second one abs and legs, and in the third one I'll train chest and triceps.
So here's my workout planning for this summer:
DAY 1:
WARM UP (3 SETS):
- Hanging knee raises (10 reps) (rest 15 sec.)
- Jumping Jacks (25 sec.) (rest 15 sec.)
- Hanging scapula (25 sec.) (rest 15 sec.)
MAIN PART (3 SETS):
- Bar curls (10 reps) (rest 15 sec.)
- Tuck front lever hold (max. hold) (rest 15 sec.)
- Jump negative pull ups (8 reps) (rest 15 sec.)
- Chin up hold (max hold) (rest 15 sec.)
- Australian pull up (wide + shoulder + close grip) (8 reps each) (rest 15 sec.)
- Hanging on the bar (25 sec.) (rest 15 sec.)
COOL DOWN:
Back cool down:
- Cat back stretch (30 sec.)
- Right across side reach (30 sec.)
- Left across side reach (30 sec.)
- Lying right leg over (30 sec.)
- Lying left leg over (30 sec.)
- Seated right leg over twist (30 sec.)
- Seated left leg over twist (30 sec.)
- Standing right arm pull lean (30 sec.)
- Standing left arm pull lean (30 sec.)
- Standing grab lean back (30 sec.)
Biceps cool down:
- Lying right palm down forward lean (30 sec.)
- Lying left palm down forward lean (30 sec.)
- Lying right palm in forward lean (30 sec.)
- Lying left palm in forward lean (30 sec.)
- Kneeling right under knee pull (30 sec.)
- Kneeling left under knee pull (30 sec.)
- Right leg pull up (30 sec.)
- Left leg pull up (30 sec.)
- Right forearm pushdown (30 sec.)
- Left forearm pushdown (30 sec.)
DAY 2:
WARM UP (3 SETS):
- Jumping jacks (30 sec.) (rest 15 sec.)
- Half burpees (10 reps) (rest 15 sec.)
- In and outs (10 reps) (rest 15 sec.)
MAIN PART (3 SETS):
- Box step up (10 reps each) (rest 15 sec.)
- Bulgarian split squat (12 reps each) (rest 15 sec.)
- Tip toe wall sit (35 sec.) (rest 15 sec.)
- Lunges (10 reps each) (rest 15 sec.)
- Plank side to side (30 sec.) (rest 15 sec.)
- Low plank to high plank (30 sec.) (rest 15 sec.)
- Boat hold (30 sec) (rest 15 sec.)
- Toe touches (15 reps) (rest 15 sec.)
COOL DOWN:
Legs cool down:
- Right standing quad tuck (30 sec.)
- Left standing quad tuck (30 sec.)
- Right standing calf lift (30 sec.)
- Left standing calf lift (30 sec.)
- Right hip forward (30 sec.)
- Left hip forward (30 sec.)
- Right seated leg tuck (30 sec.)
- Left seated leg tuck (30 sec.)
- Legs spread right reach (30 sec.)
- Legs spread left reach (30 sec.)
Abs cool down:
- Standing arms up lean back (30 sec.)
- Standing twist right pull lean back (30 sec.)
- Standing twist left pull lean back (30 sec.)
- Kneeling twist reach right pull back (30 sec,)
- Kneeling twist reach left pull back (30 sec,)
- Kneeling right openers (30 sec.)
- Kneeling left openers (30 sec.)
- Seal (30 sec.)
- Seal left twist (30 sec.)
- Seal right twist (30 sec.)
DAY 3:
WARM UP (3 SETS):
- Jumping jacks (30 sec.) (rest 15 sec.)
- Hand walks (8 reps) (rest 15 sec.)
- Push ups (15 reps) (rest 15 sec.)
MAIN PART (3 SETS):
- Explosive knee push up (12 reps) (rest 15 sec.)
- Jump dips (12 reps) (rest 15 sec.)
- Incline diamond push up (15 reps) (rest 15 sec.)
- Tricep extension (10 reps) (rest 15 sec.)
- Bench dips (15 reps) (rest 15 sec.)
- Push ups (max. reps) (rest 15 sec.)
COOL DOWN:
Chest cool down:
- Right high reach forward lean tilt (30 sec.)
- Left high reach forward lean tilt (30 sec.)
- Right side tilt forward lean (30 sec.)
- Left side tilt forward lean (30 sec.)
- Arms behind head push (30 sec.)
- Arms behinf butt pull apart (30 sec.)
- Kneeling right arm push against butt rotate (30 sec.)
- Kneeling left arm push against butt rotate (30 sec.)
- Lying right arm over left tilt (30 sec.)
- Lying left arm over right tilt (30 sec.)
Triceps cool down:
- Lying right arm lean back (30 sec.)
- Lying left arm lean back (30 sec.)
- Lying right arm over side lean (30 sec.)
- Lying left arm over side lean (30 sec.)
- Kneeling right arm elbow drive (30 sec.)
- Kneeling left arm elbow drive (30 sec.)
- Right arm front push back (30 sec.)
- Left arm front push back (30 sec.)
- Right arm behind push back (30 sec.)
- Left arm behind push back (30 sec.)
So here's my workout planning for this summer:
DAY 1:
WARM UP (3 SETS):
- Hanging knee raises (10 reps) (rest 15 sec.)
- Jumping Jacks (25 sec.) (rest 15 sec.)
- Hanging scapula (25 sec.) (rest 15 sec.)
MAIN PART (3 SETS):
- Bar curls (10 reps) (rest 15 sec.)
- Tuck front lever hold (max. hold) (rest 15 sec.)
- Jump negative pull ups (8 reps) (rest 15 sec.)
- Chin up hold (max hold) (rest 15 sec.)
- Australian pull up (wide + shoulder + close grip) (8 reps each) (rest 15 sec.)
- Hanging on the bar (25 sec.) (rest 15 sec.)
COOL DOWN:
Back cool down:
- Cat back stretch (30 sec.)
- Right across side reach (30 sec.)
- Left across side reach (30 sec.)
- Lying right leg over (30 sec.)
- Lying left leg over (30 sec.)
- Seated right leg over twist (30 sec.)
- Seated left leg over twist (30 sec.)
- Standing right arm pull lean (30 sec.)
- Standing left arm pull lean (30 sec.)
- Standing grab lean back (30 sec.)
Biceps cool down:
- Lying right palm down forward lean (30 sec.)
- Lying left palm down forward lean (30 sec.)
- Lying right palm in forward lean (30 sec.)
- Lying left palm in forward lean (30 sec.)
- Kneeling right under knee pull (30 sec.)
- Kneeling left under knee pull (30 sec.)
- Right leg pull up (30 sec.)
- Left leg pull up (30 sec.)
- Right forearm pushdown (30 sec.)
- Left forearm pushdown (30 sec.)
DAY 2:
WARM UP (3 SETS):
- Jumping jacks (30 sec.) (rest 15 sec.)
- Half burpees (10 reps) (rest 15 sec.)
- In and outs (10 reps) (rest 15 sec.)
MAIN PART (3 SETS):
- Box step up (10 reps each) (rest 15 sec.)
- Bulgarian split squat (12 reps each) (rest 15 sec.)
- Tip toe wall sit (35 sec.) (rest 15 sec.)
- Lunges (10 reps each) (rest 15 sec.)
- Plank side to side (30 sec.) (rest 15 sec.)
- Low plank to high plank (30 sec.) (rest 15 sec.)
- Boat hold (30 sec) (rest 15 sec.)
- Toe touches (15 reps) (rest 15 sec.)
COOL DOWN:
Legs cool down:
- Right standing quad tuck (30 sec.)
- Left standing quad tuck (30 sec.)
- Right standing calf lift (30 sec.)
- Left standing calf lift (30 sec.)
- Right hip forward (30 sec.)
- Left hip forward (30 sec.)
- Right seated leg tuck (30 sec.)
- Left seated leg tuck (30 sec.)
- Legs spread right reach (30 sec.)
- Legs spread left reach (30 sec.)
Abs cool down:
- Standing arms up lean back (30 sec.)
- Standing twist right pull lean back (30 sec.)
- Standing twist left pull lean back (30 sec.)
- Kneeling twist reach right pull back (30 sec,)
- Kneeling twist reach left pull back (30 sec,)
- Kneeling right openers (30 sec.)
- Kneeling left openers (30 sec.)
- Seal (30 sec.)
- Seal left twist (30 sec.)
- Seal right twist (30 sec.)
DAY 3:
WARM UP (3 SETS):
- Jumping jacks (30 sec.) (rest 15 sec.)
- Hand walks (8 reps) (rest 15 sec.)
- Push ups (15 reps) (rest 15 sec.)
MAIN PART (3 SETS):
- Explosive knee push up (12 reps) (rest 15 sec.)
- Jump dips (12 reps) (rest 15 sec.)
- Incline diamond push up (15 reps) (rest 15 sec.)
- Tricep extension (10 reps) (rest 15 sec.)
- Bench dips (15 reps) (rest 15 sec.)
- Push ups (max. reps) (rest 15 sec.)
COOL DOWN:
Chest cool down:
- Right high reach forward lean tilt (30 sec.)
- Left high reach forward lean tilt (30 sec.)
- Right side tilt forward lean (30 sec.)
- Left side tilt forward lean (30 sec.)
- Arms behind head push (30 sec.)
- Arms behinf butt pull apart (30 sec.)
- Kneeling right arm push against butt rotate (30 sec.)
- Kneeling left arm push against butt rotate (30 sec.)
- Lying right arm over left tilt (30 sec.)
- Lying left arm over right tilt (30 sec.)
Triceps cool down:
- Lying right arm lean back (30 sec.)
- Lying left arm lean back (30 sec.)
- Lying right arm over side lean (30 sec.)
- Lying left arm over side lean (30 sec.)
- Kneeling right arm elbow drive (30 sec.)
- Kneeling left arm elbow drive (30 sec.)
- Right arm front push back (30 sec.)
- Left arm front push back (30 sec.)
- Right arm behind push back (30 sec.)
- Left arm behind push back (30 sec.)