2. Fitness Goals Journal
● My goal at the beginning of this course was to
do yoga 4 times a week.
I think that I have exceeded my goal by also
adding pilates into my workouts as well as
sometimes doing yoga more than 4 times a
week sometimes.
3. New Fitness Goal Journal
● My new fitness goal is to do my pilates workout
routine with a warm up and cool down at least 4
times a week as well as go to the gym with my
boyfriend at least once a week for a cardio
workout.
4. Finding Your RHR
● The average Resting Heart Rate for teens is
between 50 and 90 beats per minute.
● My RHR is about 53 beats per minute
5. FITT Workout Plan
● My original plan: My F.I.T.T Workout Plan
Goal: My goal is to do yoga 4 times a week throughout the school year.
Frequency: 4 times a week until the new year then, 6 times a week. This keeps
my goal but adds the f.i.t.t principles because it adds progression.
Intensity: Warmup should be at more of 80% of your target heart range because
during yoga, your target heart range tends to be more towards 60% the whole
time.
Time: My Warm up is a minimum of 15 minutes long and my cool down is a
minimum of 15 minutes as well. My yoga routine must be at least 40 minutes but
I strive for an hour.
Type: My type of workout is a yoga routine with basic and intermediate poses as
well as a mix of pilates to add muscle strength and tone. My routine focuses a lot
on my core and legs but work my whole body.
6. FITT Workout Plan
● My new workout plan:
Goal: My new goal is to do my pilates workout at least 5 times a week as
well as going to the gym to do cardio once a week.
Frequency: Pilates 5 times a week and the gym once a week.
Intensity: Since pilates is not a super high intensity workout, it is good to
have a warm up with at least an 80% target heart rate because your THR
during pilates is more about 60%.
Time: My warmup is 20 minutes long and my cool down period is about 15
minutes long. My pilates routine is just about an hour long and I go to the
gym for at least one full hour.
Type: For pilates I mostly do intermediate and advanced poses with extra
focus on my core and glutes. My gym workouts consist of
treadmill,elliptical,stairstepper for maximum cardio.
7. FITT Workout Plan
● From my original FITT plan to my current one I
changed how many times a week I do it for, the
type of activity as well as the frequency I
workout. I made my plan a little more
challenging since I completed my old one well. I
also added a cardio component since yoga and
pilates does not have much cardio endurance.
8. Finding Your Recovery Heart Rate
● My original RHR was 43 and my new heart rate
is 48, therefore I have improved my fitness and
RHR over this course.
● 165-117= 48
9. Final Review
● I do think that I have met my goals over this course period. I
was successful because I motivated myself through the
lessons. Such as, learning that your resting heart rate is a good
indicator of your risk of heart attack is a great motivator to start
improving your cardiovascular fitness.
● The best part of this course was learning better ways to create
a workout plan, this was helpful because the workout plan was
specific and obtainable.
● The worst part of this course was that in the beginning there
were a lot of assignments in each lesson and later than was
only like one or just a challenge, consistency is key.
10. Final Review
● I do think that I have met my goals over this course period. I
was successful because I motivated myself through the
lessons. Such as, learning that your resting heart rate is a good
indicator of your risk of heart attack is a great motivator to start
improving your cardiovascular fitness.
● The best part of this course was learning better ways to create
a workout plan, this was helpful because the workout plan was
specific and obtainable.
● The worst part of this course was that in the beginning there
were a lot of assignments in each lesson and later than was
only like one or just a challenge, consistency is key.
