Part of the reason I haven’t been posting much is because I’ve been busy with work and school

But this worksheet (that was part of a class) may come in handy for people who are trying to start a workout routine or change things up.

Developing an Exercise Program for Cardiorespiratory Endurance
 
1. Goals. List goals for your cardiorespiratory endurance exercise program. Your goals can be specific or general, short or long term. In the first section, include specific, measurable goals that you can use to track the progress of your fitness program. These goals might be things like raising your cardiorespiratory fitness rating from fair to good or swimming laps for 30 minutes without resting. In the second section, include long-term and more qualitative goals, such as improving self-confidence and reducing your risk for chronic disease.
 
Specific Goals: Current Status                                                               Final Goals
_________________________________          _______________________________________
_________________________________          _______________________________________
_________________________________          _______________________________________
_________________________________          _______________________________________
 
Other goals:
___________________________________________         ________________________________
___________________________________________         ________________________________
 
2. Type of Activities. Choose one or more endurance activities for your program. These can include any activity that uses large-muscle groups, can be maintained continuously, and is rhythmic and aerobic in nature. Examples include walking, jogging, cycling, group exercise such as aerobic dance, rowing, rope skipping, stair-climbing, cross-country skiing, swimming, skating, and endurance game activities such as soccer and tennis. Choose activities that are both convenient and enjoyable. Fill in the activity names on the program plan.
 
3. Frequency. On the program plan, fill in how often you plan to participate in each activity; the ACSM recommends participating in cardiorespiratory endurance exercise 3–5 days per week.
 
Program Plan
Type of Activity                                                          Frequency (Check X)                 Intensity (bpm)                   Time
 
M
T
W
Th
F
Sa
Su
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
4. Intensity. Determine your exercise intensity using one of the following methods, and enter it on the program plan. Begin your program at a lower intensity and slowly increase intensity as your fitness improves, so select a range of intensities for your program.
a. Target heart rate zone: Calculate target heart rate zone in beats per minute and then calculate the corresponding 10-second exercise count by dividing the total count by 6. For example, the 10-second exercise counts corresponding to a target heart rate zone of 122–180 bpm would be 20–30 beats.
 
Maximum heart rate: 220 – age (yrs) = _______bpm
Maximum Heart Rate Method
 
65% training intensity = _________bpm X .65 = _____bpm
                  maximum heart rate
 
 
90% training intensity = _________bpm X .90 = _____bpm
                  maximum heart rate
Target heart rate zone  _____to_____bpm                10-second count = _____ to ______
 
5. Time Duration ) A total time of 20–60 minutes is recommended; your duration of exercise will vary with intensity. For developing cardiorespiratory endurance, higher-intensity activities can be performed for a shorter duration; lower intensities require a longer duration. Enter a duration (or a range of duration) on the program plan.
goingtofall:

This makes two days in a row that I’ve worked out with Iron Man…

Sometimes I hate running on treadmills
then I remember that they have televisions on them, and everything’s okay. 

goingtofall:

This makes two days in a row that I’ve worked out with Iron Man…

Sometimes I hate running on treadmills

then I remember that they have televisions on them, and everything’s okay. 

Gifs of Tom Hiddleston working out because of reasons…. [x]

Cab Chase- 1 km
Murder sprints- 100 m.
John Walkson- 100 m.
Murder sprints- 100 m.
Jog Watson- 100 m.
{repeat x5 or until the cab stops}
Cab Chase- 1 km

Cab Chase- 1 km

  • Murder sprints- 100 m.
  • John Walkson- 100 m.
  • Murder sprints- 100 m.
  • Jog Watson- 100 m.

{repeat x5 or until the cab stops}

Cab Chase- 1 km

Trainee Smoothie- I love my 104th

1 banana

handful of greens (I used spinach)

1 celery stalk, chopped

1 small apple, cored and chopped

1/4 cup non-fat Greek yogurt- optional (I skipped it)

1 teaspoon honey

1 teaspoon lemon juice

3 icecubes

{It doesn’t really make a lot so feel free to add more greens or another banana}

Designed to fuel you through grueling training. Add more high-protein yogurt to ensure full Titan transformation. Use with caution.

"No pizza, no wine, no chocolate – for a full year! After a while, all the visits with nutritionists and 4 a.m. gym workouts just put you on autopilot. But when you see the payoff onscreen, it’s totally worth it."

(Source: winterbastian)

asker
I noticed that you're into Shingeki no Kyojin/Attack on Titan! Please please make a badass workout playlist and/or fitness routine. The OST is amazing, but I'd love to find a playlist that has all the more intense songs which would be perfect for my runs. Also, the Survey Corps members are so fit and muscular so I'd love to see a routine by you.

Some of the things you mentioned are on my to-do list. 

I hope to get a quite a bit done in the next few weeks.

Thanks for the suggestions. They are so appreciated and brilliant!

-B

mechinaries:

i imagine both steve and bucky like to come up with different ways to poke fun at sam every time they pass him during jogging

because they are shitheads

(the first one is a print you can get here)

(Source: forassgard)