Health 275 Final Project Summary

This was a paper that I wrote for Health 275 during the fall of 2012.  It was a summary of my fitness program that I started for my class project.  Currently, I am still engaged in this cardio program that I started at that time.  I have also incorporated some other exercises such as boxing into my current routine.

Cardio for Life

            I enjoy weight training and other muscle strength and endurance workouts.  However, I do not enjoy cardiorespiratory endurance workouts nearly as much.  I go to the gym five days a week and I work on my muscular strength and endurance through a variety of workouts, but over the last few months I have been slacking off on my cardiorespiratory endurance workouts. I believe that cardiorespiratory fitness is a very important part of our health and that is why I chose improving upon it as my fitness project goal.

My fitness project goal was to improve my cardiorespiratory endurance and fitness by participating in 20-30 minutes of cardio, five days a week.  I wanted to lower my resting heart rate, lower my heart rate at exercise, and increase my VO2MAX.

I have always had good cardiorespiratory endurance, so my predictions were that I would be able to improve upon it quickly.  Even in just two weeks, I thought that I would have noticeable results.  I predicted that my strength would slightly increase due to my weight training and that my flexibility would stay approximately the same due to the fact that I was not changing my stretching routine.

For two weeks, I participated in cardiorespiratory exercises such as: running on a treadmill, stair climber, jump rope, and punching a heavy bag. I participated in these exercises at a rate of 20-30 minutes a day, 5 days a week.  As predicted, I was able to improve my cardiorespiratory endurance.  I improved it in both statistical results as well as bodily feeling.  For example, I raised my VO2MAX from 50 ml/kg/min to 54 ml/kg/min.  I did not fatigue as quickly when running a mile on the treadmill at a constant rate, and improved my time from 11 minutes and 20 seconds to 9 minutes and 50 seconds.

My flexibility stayed relatively close to the same from pre-test to post-test largely in part to the fact that I did not try to improve this area of my fitness.  My muscular strength and endurance improved a little in all areas due to my continual strength training.

I plan on continuing my cardiorespiratory endurance training and I will participate in a cardio activity 3-5 days a week, and for 30-60 minutes each day. The only barrier that I had to overcome with my program was finding time to fit the cardio workouts into my busy schedule.  I feel that this will be the only barrier that I will face in continuing my program, because finding the time between studying and homework is sometimes difficult.  To overcome this barrier I will cut down on the amount of time that I watch television.

In conclusion I enjoy lifting weights but do not enjoy cardio workouts.  I picked this aspect of my fitness to work on.  I incorporated 20-30 minutes of cardio into my normal workouts, and gained noticeable results as I predicted that I would. I think that cardiorespiratory fitness is a very important part of our physical fitness and overall health and wellness.  That is why I plan on continuing the program that I started.  I hope in my doing so I will live a long and healthy life.


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