Kandice Liang

Prof Moore
Health Edu Online
30 March 2017
FITT Workout Plan

Frequency:
My frequency to exercise is 3 times a week, 60 mins every time. This will
train major muscles groups such as arms, abdominal, and legs by using
enough repetitions and resistance to improve my muscular strength and
endurance.

Intensity:
My target heartrate would be averaging around 143 based on my age and
fitness level. I will keep my heartrate in a training zone where its not too fast
that I cannot talk while exercising.

Time:
As for muscular strength, aerobic or anaerobic, I will achieve by exercising at
a high enough intensity to increase my heartrate and I would keep it up at
143-205 heartrate for 30 minutes with a repetition of 3 sets. I will also rest 1-
2 minutes in between each sets of exercises.

Type:
As for aerobic exercise, I run 1 mile which takes around 15 minutes to
complete. And for anaerobic, I do 3 sets of 15 pushups, 3 sets of benching
(40lbs) to build upper body strength, and 3 sets of 15 squat with the 20lbs
bar for lower body. As for abdominal, I do 2 sets of sit ups. With 1-2 min rest
in between each sets.