Exercise Planning Program - 31 days

"Health is wealth" a tagline that we oftentimes heard reminding us health is important than anything.

Being physically and mentally fit are necessary to maintain good functioning of our body. Regular exercise will maintain strength, boost endurance, and deliver enough nutrients and oxygen throughout our body. Moreover, we are able to do our everyday tasks, chores, and habits. 

As part of exercise planing program, the members of group 3 decided that the main exercise for our daily activity that we will going to perform is walking or jogging. More importantly, we are going to check our eating habits (especially our breakfast, lunch, and dinner) and water intake. And also, we are going to perform any active games and record our sleeping time or duration.

Why is physical activity important?

We all knew that physical activity give us remarkable benefits and impact. Physical activities promotes the quality of the muscles and bones. It lowers blood pressure and protects us from acquiring chronic diseases such as cancer, asthma, arthritis, diabetes, and many more. Nevertheless, it can also combat cancer- related fatigue, reduce the feeling of anxiety and depression, and improve brain and memory functioning.

According to WHO (World Health Organization), Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being.

Walking or jogging types of exercise can benefit a wide range of areas of your life. Staying active can help you:

    ●Keep and improve your strength so you can stay independent

    ●Have more energy to do the things you want to do and reduce fatigue

    ●Improve your balance and lower risk of falls and injuries from falls

    ●Manage and prevent some diseases like arthritis, heart disease, stroke, type 2 diabetes, osteoporosis, and 8 types of cancer, including breast and colon cancer

    ●Sleep better at home

    ●Reduce levels of stress and anxiety

    ●Reach or maintain a healthy weight and reduce risk of excessive weight gain

    ●Control your blood pressure

    ●Possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks or plan an activity

    ●Perk up your mood and reduce feelings of depression

Starting a journey with fitness goals is never easy, and you must remember this is not a crash diet; it is a lifestyle. Don’t panic and think you have to do it all at once, as this will most likely overwhelm you. You may also find yourself giving up because crash diets are not sustainable.

The best approach is to make simple changes to your daily habits, and over time, you will notice all your bad habits have turned into good ones.

Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

FITNESS GOALS :

Burning calories 

What are Calories? 

Calories are a measure of energy, normally used to measure the energy content of foods and beverages. Technically speaking, a dietary calorie is defined as the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. You use the calories that you eat and drink for essential functions such as breathing and thinking, as well as day-to-day activities such as walking, talking and eating. Any excess calories you eat will be stored as fat, and consistently eating more than you burn will cause weight gain over time.

Young men ages 19–25 have higher energy needs. They require an average of 2,800 calories per day to maintain their weight and up to 3,000 if they’re active. To lose 1 pound (0.45 kg) per week, moderately active young men should consume 2,300–2,500 calories daily.

Young women in their early 20s have higher calorie needs. They require about 2,200 calories per day to maintain their weight.

EXERCISE PLANNING PROGRAM:

WEEK #1:

Walking

Calories burned per minute:

3.1 to 4.6

FITT:

FREQUENCY: 5 Days a week (the remaining 2 days is for rest day) .

INTENSITY: the target heart rate zone for a 19 year old is approximately 100 to 170 beats per minute. 

TIME: 150 minutes of 5 days

TYPE: Walking

DAY 1 OF WEEK #1:

5-10 MINUTES................. WARM-UP

10 MINUTES.................... WALKING

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 31 - 46

DAY 2 OF WEEK #1:

5-10 MINUTES................. WARM-UP

20 MINUTES.................... WALKING

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 62 - 92

DAY 3 OF WEEK #1:

5-10 MINUTES................. WARM-UP

30 MINUTES.................... WALKING

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 93 - 138

DAY 4 OF WEEK #1:

5-10 MINUTES................. WARM-UP

40 MINUTES.................... WALKING

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 124 - 184

DAY 5 OF WEEK #1:

5-10 MINUTES................. WARM-UP

50 MINUTES.................... WALKING

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 155 - 280

WEEKLY TOTAL CALORIES BURNED: 465 - 690

WEEK #2:

Aerobic dance

Calories burned per minute:

6.6 to 9.8

FITT:

FREQUENCY: 5 Days a week (the remaining 2 days is for rest day) .

INTENSITY: the target heart rate zone for a 19 year old is approximately 100 to 170 beats per minute. 

TIME: 150 minutes of 5 days

TYPE: AEROBIC DANCE 

DAY 1 OF WEEK #2:

5-10 MINUTES................. WARM-UP

10 MINUTES....................AEROBIC DANCE 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 66 - 98

DAY 2 OF WEEK #2:

5-10 MINUTES................. WARM-UP

20 MINUTES.................... AEROBIC DANCE 

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 132 - 196

DAY 3 OF WEEK #2:

5-10 MINUTES................. WARM-UP

30 MINUTES.................... AEROBIC DANCE 

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 198 - 294

DAY 4 OF WEEK #2:

5-10 MINUTES................. WARM-UP

40 MINUTES.................... AEROBIC DANCE 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 264 - 392

DAY 5 OF WEEK #2:

5-10 MINUTES................. WARM-UP

50 MINUTES.................... AEROBIC DANCE 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 330 - 490

WEEKLY TOTAL CALORIES BURNED: 990 - 1470

WEEK #3:

Jumping Rope

Calories burned per minute:

7.6 to 9.8

FITT:

FREQUENCY: 5 Days a week (the remaining 2 days is for rest day) .

INTENSITY: the target heart rate zone for a 19 year old is approximately 100 to 170 beats per minute. 

TIME: 45 minutes of 5 days

TYPE: JUMPING ROPE 

DAY 1 OF WEEK #3:

5-10 MINUTES................. WARM-UP

3 MINUTES....................JUMPING ROPE 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 22.8 - 29.4

DAY 2 OF WEEK #3:

5-10 MINUTES................. WARM-UP

6 MINUTES.................... JUMPING ROPE 

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 45.6 - 58.8

DAY 3 OF WEEK #3:

5-10 MINUTES................. WARM-UP

9 MINUTES.................... JUMPING ROPE 

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 68.4 - 88.2

DAY 4 OF WEEK #3:

5-10 MINUTES................. WARM-UP

12 MINUTES.................... JUMPING ROPE 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 91.2 - 117.6

DAY 5 OF WEEK #3:

5-10 MINUTES................. WARM-UP

15 MINUTES.................... JUMPING ROPE 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 114 - 147

WEEKLY TOTAL CALORIES BURNED: 342 - 441

WEEK #4:

Jumping jacks

Calories burned per minute:

8 to 11.8

FITT:

FREQUENCY: 5 Days a week (the remaining 2 days is for rest day) .

INTENSITY: the target heart rate zone for a 19 year old is approximately 100 to 170 beats per minute. 

TIME: 45 minutes of 5 days

TYPE: JUMPING JACKS

DAY 1 OF WEEK #4:

5-10 MINUTES................. WARM-UP

3 MINUTES....................JUMPING JACKS 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 24 - 35.4

DAY 2 OF WEEK #4:

5-10 MINUTES................. WARM-UP

6 MINUTES.................... JUMPING JACKS 

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 48 - 70. 8

DAY 3 OF WEEK #4:

5-10 MINUTES................. WARM-UP

9 MINUTES.................... JUMPING JACKS 

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 72 - 106.2

DAY 4 OF WEEK #4:

5-10 MINUTES................. WARM-UP

12 MINUTES.................... JUMPING JACKS 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 96 - 141.6

DAY 5 OF WEEK #4:

5-10 MINUTES................. WARM-UP

15 MINUTES.................... JUMPING JACKS 

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 120 - 177

WEEKLY TOTAL CALORIES BURNED: 360 - 531

WEEK #5:

Running

Calories burned per minute:

10.8 to 16

FITT:

FREQUENCY: 5 Days a week (the remaining 2 days is for rest day) .

INTENSITY: the target heart rate zone for a 19 year old is approximately 100 to 170 beats per minute. 

TIME: 150 minutes of 5 days

TYPE: RUNNING

DAY 1 OF WEEK #5:

5-10 MINUTES................. WARM-UP

10 MINUTES.................... RUNNING

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 108 - 160

DAY 2 OF WEEK #5:

5-10 MINUTES................. WARM-UP

20 MINUTES.................... RUNNING

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 216 - 320

DAY 3 OF WEEK #5:

5-10 MINUTES................. WARM-UP

30 MINUTES.................... RUNNING

3-5 MINUTES...................COOLDOWN 

THE TOTAL CALORIES BURNED: 324 - 480

DAY 4 OF WEEK #5:

5-10 MINUTES................. WARM-UP

40 MINUTES.................... RUNNING

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 432 - 640

DAY 5 OF WEEK #5:

5-10 MINUTES................. WARM-UP

50 MINUTES.................... RUNNING

3-5 MINUTES...................COOLDOWN

THE TOTAL CALORIES BURNED: 540 - 800

WEEKLY TOTAL CALORIES BURNED: 1620 - 2400

THE TOTAL CALORIES BURNED IN THE WHOLE EXERCISE PLANNING PROGRAM IS 3777 - 3932

OVERVIEW:

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Ashley Marcin — Updated on May 23, 2018

 

Walking

Calories burned per minute:

3.1 to 4.6

Walking is the simplest way to burn calories at home. It’s also ideal if you’re recovering from an injury. You can do it around your house or in your backyard, so it’s extremely convenient.

If you do housework while walking around your home, you’ll burn even more calories per minute.

 

Walking can offer numerous health benefits to people of all ages and fitness levels. It may also help prevent certain diseases and even prolong your life.

Walking is free to do and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes.

Read on to learn about some of the benefits of walking.

 

1.   Burn calories

Walking can help you burn calories. Burning calories can help you maintain or lose weight.

Your actual calorie burn will depend on several factors, including:

·       Walking speed

·       Distance covered

·       Terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)

·       Your weight

You can determine your actual calorie burn through a calorie calculator. For a general estimate, you can also refer to this chart.

 

2.      Strengthen the heart

Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percentTrusted Source. And your risk may reduce even more when you increase the duration or distance you walk per day.

 

3.      Can help lower your blood sugar

Taking a short walk after eating may help lower your blood sugar.

A small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day.

More research is needed to confirm these findings, though.

Consider making a post-meal walk a regular part of your routine. It can also help you fit exercise in throughout the day.

 

4.      Eases joint pain

Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints.

Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis.

 

5.      Boosts immune function

Walking may reduce your risk for developing a cold or the flu.

One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall.

Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary.

Try to get in a daily walk to experience these benefits. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.

 

6.      Boost your energy

Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of coffee.

Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.

 

7.      Improve your mood

Walking can help your mental health. StudiesTrusted Source show it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal.

To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three 10-minute walks.

 

8.      Extend your life

Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.

But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.

 

9.      Tone your legs

Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs.

Also trade off walking with other cross-training activities like cycling or jogging. You can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles.

 

10.   Creative thinking

Walking may help clear your head and help you think creatively.

A study that included four experiments compared people trying to think of new ideas while they were walking or sitting. Researchers found participants did better while walking, particularly while walking outdoors.

The researchers concluded that walking opens up a free flow of ideas and is a simple way to increase creativity and get physical activity at the same time.

Try to initiate a walking meeting with your colleagues the next time you’re stuck on a problem at work.

  

Aerobic dance

Calories burned per minute:

6.6 to 9.8

Calorie-burning exercises aren’t limited to running and high-intensity training. If you like to dance, you can burn calories by doing a high-energy dance workout at home.

Dancing is cardio exercise disguised as a recreational activity. It’s a fun way to raise your heart rate and burn calories.

Try a popular dance workout like Zumba or Bokwa.

 

You’ll burn calories (and fat!)

A small 2012 STUDY Trusted Source that a standard, 39-minute Zumba class burned an average of 9.5 calories per minute. This adds up to 369 calories in total throughout the class. The American Council on Exercise recommends that individuals burn 300 calories per workout in order to promote weight loss and maintain a healthy bodyweight. Zumba fits their criteria perfectly.

 

You’ll improve cardiovascular fitness

According to the Journal of Sports Science and Medicine Trusted Source, accepted fitness industry guidelines indicate that individuals who wish to improve their cardiovascular fitness should exercise between either:

64 and 94 percent of their HRmax, a measure of an athlete’s maximum heart rate

40 to 85 percent of VO2 max, a measure of the maximum volume of oxygen an athlete can use

According to the same study Trusted Source, all participants of a Zumba session fell within these HRmax and VO2 max guidelines. They were exercising at an average of 79 percent of HRmax and 66 percent of VO2 max. This makes Zumba an efficient workout in increasing aerobic capacity, a measure of cardiovascular fitness.

 

Improved blood pressure

A 2016 study Trusted Source involving a group of overweight women found that after a 12-week Zumba fitness program, participants experienced a decrease in blood pressure and significant improvements in bodyweight.

Another 2015 study Trusted Source found a decrease in blood pressure in participants after a total of just 17 Zumba classes.

 

It’s adaptable for any fitness level

Since the intensity of Zumba is scalable — you’re moving on your own to the beat of the music — it’s a workout that everyone can do at their own intensity level!

 

Jumping rope

Calories burned per minute:

7.6 to 9.8

Jumping rope increases your heart rate and burns calories while building lower leg strength. Additionally, jump ropes are compact and easy to store. They’re great for people who don’t have much space at home.

 

Jumping rope is a form of cardio exercise that world-class athletes — from boxers to football pros — swear by. Jumping rope helps:

 

    ●tone your calves

    ●tighten your core

    ●improve your lung capacity

    ●build stamina.

 

Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute.

But jumping rope alone won’t be enough to help you lose weight. Jumping rope can be a part of a diet and exercise routine that revs your metabolism and helps you drop pounds fast.

However, there are a few other things you should know before you try it. Keep reading to find out more about jumping rope to lose weight.

 

How to achieve weight loss

The key to jumping rope for weight loss starts with understanding how to lose weight.

 

The medical literature agreesTrusted Source that the first rule of weight loss is to create a calorie deficit. A “calorie deficit” is simply defined as using more calories than you consume throughout the day. You can do this by being mindful of your food intake and by burning calories through exercise.

To lose one pound of fat per week, you need to create a consistent calorie deficit of 500 to 1,000 calories per day. That amounts to around 3,500 calories per week.

The number of calories you lose through jumping rope will depend on how much you weigh when you start. A “calorie” is simply a measurement of energy. Weight is a measurement of gravity. When you weigh more, it takes more energy to work against gravity to move your body. That’s why people who are heavier burn more calories when working out.

 

Jump rope weight loss results

Results from jumping rope vary depending on your:

    ●diet

    ●weight loss goals

    ●activity level

    ●level of commitment to the workout

 

You’ll also need to consider other factors, like your age and your metabolism, which could impact how quickly you see results.

As an example, we’ll use a 150-pound woman. Through mindful eating, she might be able to create a calorie deficit of 3,500 calories — one pound of weight loss — per week. If she adds a 20-minute jump rope workout to her routine, 5 days a week, she’ll lose an additional 200 calories per day. That’s an extra 1,000 calories burned per week, which will give her a weight loss boost of an additional half pound per week.

Doctors don’t recommend losing more than two pounds per week, as it can begin to affect your muscle mass.

At a rate of 1.5 pounds of weight loss per week, she will lose 6 pounds a month. If she sticks to her routine, she’ll lose 12 pounds in 2 months. As her weight decreases, she’ll have to jump rope for a longer duration of time, or restrict her calorie intake further, to continue to see the same results.

It could take up to 4 months for her to see dramatic results, like a 20-pound weight loss. A 20-pound weight loss would be a significant percentage of her starting weight, which might make this result difficult to achieve. Jumping rope at 155 pounds will burn significantly less calories than jumping rope at 125 pounds.

 

 

Jumping jacks

Calories burned per minute:

8 to 11.8

Jumping jacks are a basic cardio exercise that raises your heart rate. It also offers an awesome full-body workout. You don’t need much space to do jumping jacks, so it’s easy to do at home.

 

What are jumping jacks?

Jumping jacks are an efficient total-body workout that you can do almost anywhere. This exercise is part of what’s called plyometrics, or jump training. Plyometrics is a combination of aerobic exercise and resistance work. This type of exercise works your heart, lungs, and muscles at the same time.

 

Specifically, jumping jacks work your:

 

    ●glutes

    ●quadriceps

    ●hip flexors

    ●Jumping jacks also involve your abdominal and shoulder muscles.

 

What are the benefits?

Plyometric exercises, like jumping jacks, are intended to help people run faster and jump higher. That’s because plyometrics work by rapidly stretching the muscles (eccentric phase) and then rapidly shortening them (concentric phase).

 

Jumping jacks may be a good alternative to logging miles on a treadmill or stationary bike. All of these exercises help raise your heart rate, but jumping jacks also get you to move your body out of its normal plane of motion.

 

By taxing the muscles in these ways, movement can become more explosive, gaining both strength and agility for sports that require multidirectional movement.

 

Jump training may be good for bone health, too. In one study, rats were put on a jumping exercise regimen for eight weeks (200 jumps per week with 40 jumps per day for five days).

 

Their bone density was measured before and after the jumping regimen and showed significant gains over the control group. The rats were able to maintain these gains over a 24-week period with training reduced to as low as 11 percent (21 jumps per week) of the initial test period.

 

What about calories burned?

A 150-pound person doing just a single two-minute session (approximately 100 repetitions) of jumping jacks may burn around 19 calories. Doing jumping jacks for a total of 10 minutes broken up in spurts throughout the day would burn 94 calories total.

 

Running

Calories burned per minute:

10.8 to 16

 

Running is the best workout for burning calories, improving flexibility, and increasing endurance. Since running doesn’t require any equipment, it’s convenient enough to do anywhere.

The faster you run, the more calories you’ll burn per minute.

 

It Burns More Calories Than Most Exercises

Losing weight requires you to burn more calories than you consume, and exercise can help you do so.

Running is a great option, as it burns more calories than most other types of exercise because it requires many different muscles to work hard together (2Trusted Source).

In particular, high-intensity interval training (HIIT) involving running burns the most calories per minute by using various muscles at their maximum power.

The difference in calories burned by running versus by other exercises is supported by research.

For example, a study with 12 men and 12 women compared how many more calories running 1 mile (1,600 meters) burned than walking the same distance on both a treadmill and track.

 

Results showed that, on average, running 1 mile on the treadmill burned 33 more calories than walking, and running 1 mile on the track burned 35 more calories than walking (3Trusted Source).

33–35 calories may not seem like a huge difference at first, but over a 10-mile run, this may equal burning 330–350 more calories than walking the same distance.

A report by Harvard University compared the calories burned over 30 minutes by people at three different weights and found similar results.

Specifically, they discovered that a 155-pound (70-kg) person could burn 372 calories in 30 minutes running at a moderate pace of 6 miles per hour (10 km per hour).

This is as many calories as are burned during vigorous swimming and martial arts, and even more than those burned during a 30-minute game of basketball (4).

 

The complete Research link: https://www.healthline.com/health/what-exercise-burns-the-most-calories