Your health and fitness review
GET FIT & MEAN IT! with World Champion Kate Bramley
It is important to regularly review your health and fitness goals and reflect on any improvements you have made, or not achieved.
Think back to the exercise you have done in the last month. Does it tick the following boxes?
- Consistent each week with slight increases
- In a set routine
- Improvement on any weaknesses
Now compare this to 12 months ago. Hopefully if you have been consistent with your exercise you will be able to identify two areas of improvement you have made over this period. This could be the ease at which you complete sessions, distance covered, increased speed, decreased percentage body fat, increase muscle mass etc.
Now identify one area you would still like to improve on. Set yourself a goal for 6 weeks time and also 3 months time.
Example:
Identified weakness – can swim continuously for 20mins
6 week goal – swim for 30mins
3 month goal – swim for 60mins including group session
MONDAY
40min power walk
TUESDAY
60min swimming. Focus on long smooth strokes including 5 harder efforts up to 200m
WEDNESDAY
Day off
THURSDAY
60min cycling class at gym or with a friend including 10 sets of 3min efforts
FRIDAY
45-60mins stretching/yoga/pilates or home gym
SATURDAY
60mins run as 30mins run + 5mins power walk + 20mins run + 5mins power walk
SUNDAY
60-90mins recreational activity such as hiking, mountain biking, paddling, park/beach games etc.
MONDAY
Day off
TUESDAY
60min swimming. Focus on breathing both sides if possible & extend number of strokes before breathing.
WEDNESDAY
40min power walk
THURSDAY
60min cycling class at gym or with a friend including 15 sets of 15sec fast + 75sec easy
FRIDAY
45-60mins stretching/yoga/pilates or home gym
SATURDAY
60min run as 40mins run + 5mins walk + 15mins run
SUNDAY
Optional day off or easy cycle outside for up to 60mins
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