The document summarizes a goal to improve cardiovascular endurance by increasing time spent on an elliptical machine from 30 minutes to 1 hour over 5 weeks. Key details: - The goal was to go from 30 minutes to 1 hour on the elliptical 3 times per week. - Progress was measured by using a stopwatch to track increased time on the elliptical each session. - A chart shows time on the elliptical increasing each week from 30 to 70 minutes over 5 weeks, meeting the goal.

2. S- To increase my cardiovascular  I chose this goal because I used to
endurance, I will go on the elliptical be able to complete an hour on
for a half hour every the elliptical, and still have energy
Monday/Tues/Thurs in the HUB gym to do a 3 mile run. Now, I cannot
eventually working up to 1 hour. even make it through an hour on
M- I will measure this by using the the elliptical and I want to get
stopwatch feature on my cellphone back in to the healthier physical
and I will see the increased progress I condition I used to be in.
make for every minute over 30 I stay
on the elliptical.  The steps I took to accomplish this
A- I am an early riser and this will be a goal were:
great way to start my busy school day
when I usually spend my empty time › Eating healthier
watching TV or reading the paper.
R- I used to do this exercise › Correcting my sleeping
regularly, so this goal is realistic. pattern
T- This goal will be reached by the
time I leave for Spring break (March › Change stretching techniques
15th). to prevent injury

3. Elliptical Endurance
Progress  This chart shows the progress
in duration of time spent each
80
week on the elliptical.
70 70
 I brought my phone and used
60
Time on Elliptical
58 a stopwatch so I could have a
50 50 precise measure of time on
(minutes)
42
40 the elliptical.
36
30  By week 4 I was just 2 minutes
20 shy of reaching my goal of 60
10 minutes.
0  At the end of my self
determined deadline, March
1 2 3 4 5
15, I lasted 70 minutes on the
Weeks elliptical.

4.  Routine:  Inhibitors:
› Wake up at 7am › Large amounts of
› Eat (usually a banana school work
or yogurt) › Having a cold
› Walk to the HUB › Being too tired at 7
› Stretch(quadriceps, h  Enablers:
amstring, and calf) › Seeing the increased
› Elliptical for as long as progress
I can › Eating a healthier diet
› Repeat stretches gave more energy
› Record the time › Playing upbeat
lasted on the workout music while
machine in my on the elliptical
notebook

5.  I did it!
 The first week I could only complete
30 minutes on the elliptical without my
muscles cramping, heart racing out of
control, or gasping for breath
 By the end of my 5 weeks I surpassed
my goal of 60 minutes and reached
70 minutes!!
 I am very happy with my outcome
and have continued eating healthy My improved cardiovascular
and still use the elliptical at least 3 endurance makes me wear
days a week. this outfit. Well, just around
 Last week I was on the elliptical for a the house.
solid 90 minutes and I felt great!
 It feels so good to be working towards
improving cardiovascular
endurance, especially when I can see
the results as I have thus far.