Christie

Wong 5th April 2017

Summary of Fitness Exercise Plans (Week 1-4)
Throughout the four weeks of improving my fitness plans, I have improved mainly in
my muscular strength and endurance, as most of my exercises targeted these components.
In the first two weeks, my targeted fitness components are muscular strength and
cardiovascular, so I did more jumping exercises, such as jumping jacks, and skipping rope.
My heartrate after doing these exercises was able to reach 126-150bpm. In the first week,
some of the jumping exercises was a bit simple for me, so I added the number of jumps for
each set in the second week, such as for high knee skips, I added another set of 20 high knee
skips, which makes it 4 sets. After week 2, I realized that my plan has probably too much
jumping exercises, and I didnt feel really tired. For my plan for week three, I replaced a few
exercises with what I found was more challenging. My weakness is muscular endurance, so I
added a few more exercises with that component, such as wall-sit. I also added the number
of sit-ups I would do for each set to 20/set, and another set of push-up to my plan, as I had
to make my plan a bit more challenging. My heartrate raised from 126bpm in the 2nd week
to 138bpm in the 3rd week. This shows that my fitness plan was more challenging for me,
and I felt more tired. On the 4th week, I removed wall-sit as it wasnt as effective as I thought
it would be, and I also rearranged the order of the exercises. I increased the time for plank
from 30s to 1m from the 1st week to 4th week, as I was slowly comfortable with it, and made
it more challenging. To make the plan more challenging, I increased the number of push-ups
from 10-15/set, and few other exercises. My heartrate raised to 144bpm after exercise this
week.