Task 2 – Fitness, Strength, and Style

What we wear and how we wear it are not the only things that can affect our style. Our general level of fitness and activity can have an effect on our self-esteem, and how we feel about ourselves has a direct effect on our style. In fact, exercise has so many benefits and is so good for us that I shouldn’t have to convince anyone of its value.

Still, before we start, it’s important that we identify why we want to begin an exercise program. Knowing why we’re working and what we’re working for will make it easier to stick to our program. The benefits I’m looking for are a flatter stomach, a more defined upper body, and the preventative health benefits of a more active lifestyle.

For the next 30 days I will be completing a modified version of Darebee.com’s 30-Day Walking to Running program.

from-walking-to-running-in-30-days

Since I already walk a lot I’ll be doubling up the sets for each day. And to keep myself accountable I’ll be using MapMyFitness on my cellphone to share my runs.

And for three days out of the week I will be completing a circuit based, body weight, strength training program. The exercises I have picked below (updated April 9, 2015) have been chosen to work as many major muscle groups as possible in the least amount of time.

Chin-ups – to failure

Jumping Jacks – 20 reps

Mountain Climbers – 10 reps

Superman – 5 reps

Plank Jacks – 15 reps

Lunges – 10 reps

Push-ups – 10 reps

Sit-up Punches – 10 reps

The idea behind circuit training is to do all the exercises in the circuit without taking a break between them, then resting briefly before repeating it a few more times. To start I’ll be doing 3 sets of this circuit with two minutes of rest, but the number of reps, sets, and length of rest break will be adjusted to keep things challenging. I’ll post a workout log at the end of every week to track my progress.

Here are some of the sources I used for this task:

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

http://www.nerdfitness.com/blog/2009/01/27/kick-your-ass-and-kickstart-your-metabolism-in-20-minutes/

http://life.gaiam.com/article/md-how-why-do-interval-workouts

http://www.active.com/triathlon/articles/how-to-create-your-own-interval-workouts.

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