My own coach
We have been making a personal development plan to achieve our goals. To achieve this, these past P.E sessions have been collecting personal information such as the following.
PERSONAL DATA:
PAR-Q TESTIncreasingly more people are starting to become more active every day. Being more active is very safe for most people. However, some people should check with their doctor before they start becoming much more physically active. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start.
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LIFESTYLE TESTPlease answer each question by placing a tick in ONE of the 4 boxes.Then, add up the number of ticks in each column and “score” your questionnaire (see over the page). Finally, answer the “What to do you think and know about your health?” questions.
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my measurements |
HEART RATE DATA |
what is percentage of body fat ?
Essential body fat is a base level of fat that is found in most parts of the body. It is necessary fat that maintains life and reproductive functions. The amount of essential fat differs between men and women, and is typically around 2-5% in men,
and 10-13% in women.
The healthy range of body fat for men is typically defined as 8-19%, while the healthy range for women is 21-33%. While having excess body fat can have many detrimental effects on a person’s health, insufficient body fat can have negative health effects of its own, and maintaining a body fat percentage below, it’s better to consult your doctor.
and 10-13% in women.
The healthy range of body fat for men is typically defined as 8-19%, while the healthy range for women is 21-33%. While having excess body fat can have many detrimental effects on a person’s health, insufficient body fat can have negative health effects of its own, and maintaining a body fat percentage below, it’s better to consult your doctor.
I leave the website to calculate your fat percentage:
https://www.calculator.net/body-fat-calculator.html
analysis of my food
For a week he writes everything he ate, to check how healthy or the crap he ate. and to improve his health and physical condition.
Physical activity goal
INCREASE OF THE MUSCLE
My 1st goal is to lose weight and the 2nd one is to gain muscle mass (legs and gluteus)
My goal is to increase the muscles of my legs and gluteus.
It requires planning and SMART objectives to do it the best as possible.
First of all I inform myself and search webs to know how to achive our goal.
My 1st goal is to lose weight and the 2nd one is to gain muscle mass (legs and gluteus)
My goal is to increase the muscles of my legs and gluteus.
It requires planning and SMART objectives to do it the best as possible.
First of all I inform myself and search webs to know how to achive our goal.
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HOW MUCH MUSCLE CAN I GAIN?
Our ability to gain muscle mass is partly determined by our genes.
women have almost the same ability to gain muscle mass as men. but they have a lower muscle level, their gain is half.
Our ability to gain muscle mass is partly determined by our genes.
women have almost the same ability to gain muscle mass as men. but they have a lower muscle level, their gain is half.
HOW FAST CAN I GAIN MUSCLE?
The loss is small for the first two or three weeks. Then, the atrophy accelerates.
it is enough with one session a week to preserve the strength and muscle gained
In conclusion, if you don’t train your muscles you’re depriving your body of the best anti-aging treatment.
The gains will be slow and require more complex programming.
maximum approximate gains based on training time.
The loss is small for the first two or three weeks. Then, the atrophy accelerates.
it is enough with one session a week to preserve the strength and muscle gained
In conclusion, if you don’t train your muscles you’re depriving your body of the best anti-aging treatment.
The gains will be slow and require more complex programming.
maximum approximate gains based on training time.
Physical activity planning
Objectives SMART
- In workouts give my best and make a good use of he time
- Every morning or afternoon do 10-15 minutes of simple and practical exercises.
THE ROUTINE OF EXERCISES
We will do 4 sets of 12 repetitions with 30 seconds rest between each series and 1 minute between exercises.
With these simple gluteal activation exercises, you ensure better performance.
We will do 4 sets of 12 repetitions with 30 seconds rest between each series and 1 minute between exercises.
With these simple gluteal activation exercises, you ensure better performance.
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Nutritional goal
DIET
Feeding is as important to gain muscle as to lose it, you simply must follow a balanced diet with a high percentage of proteins,
since they are necessary for the repair and creation of muscle fibers.
The main problem in all this is that people usually want it all at once and fast, so it’s very common to see people trying to lose
weight and gain muscle at the same time and actually they’re opposite purposesyou have to prioritize your goals.
To improve my food quality, I have created an example table for healthy eating.
Feeding is as important to gain muscle as to lose it, you simply must follow a balanced diet with a high percentage of proteins,
since they are necessary for the repair and creation of muscle fibers.
The main problem in all this is that people usually want it all at once and fast, so it’s very common to see people trying to lose
weight and gain muscle at the same time and actually they’re opposite purposesyou have to prioritize your goals.
To improve my food quality, I have created an example table for healthy eating.
NUTRIENTS ACCORDING TO OMS
The consumption of water and various nutrients is critical for growth, reproduction, and good health.
Macronutrients are nutrients that are consumed in relatively large quantities, such as proteins, simple and complex carbohydrates, and fats and fatty acids.
Micronutrients (also called oligonutrients) are vitamins and minerals, which are consumed in relatively smaller quantities, but which are essential for organic functions.
The consumption of water and various nutrients is critical for growth, reproduction, and good health.
Macronutrients are nutrients that are consumed in relatively large quantities, such as proteins, simple and complex carbohydrates, and fats and fatty acids.
Micronutrients (also called oligonutrients) are vitamins and minerals, which are consumed in relatively smaller quantities, but which are essential for organic functions.
nutricial planning
- Ignore junk food (chips, fries, sweets, etc...) and make a balanced dish (proteins and vegetables)
- Drink minium 7 glasses of water x day (I find it hard) I will look for a way to get my attention, for example with an application, called "MY WATER"
- I will exercise at least 10-20 minutes every day.
- Eating more fruit costs a lot because we’re too lazy to peel it. But one solution is to leave chopped fruit in the fridge and so we have it more accessible to catch and more eager to eat it.
- Try to walk for at least half an hour, and ignore elevators and take stairs to stay active.
- Sleep well between 7-8 minimum hours.
training session 1h
I’ve noticed that by doing all the tests, the comparisons, and if you inform yourself, you can have good physical, mental, and emotional life. So I’ve decided that I have to keep in line with the exercise, so I’ve created a one-hour workout related to my S.M.A.R.T goals (warm-up, main part, and cooldown).
tabla_de_ejercicios.pdf | |
File Size: | 946 kb |
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