Activity Level (Sedentary, Active, Very

¶ … Activity level (sedentary, active, very active) Describe your patterns

My activity level is active. I ride a bike for 30 minutes first thing in the morning, I also work on the farm and run a lawn care business and attend classes four nights a week. I consider myself actively busy

I also ride a stationary bike 5-6 days a week at a moderate pace.

Calories consumed vs. calories expended (use your data from My Diet Analysis)

I burn 980 calories from exercise and take in 1350 calories a day ( I had gastric surgery and is why it is so low). My target calories a day are 2800.

3.Are you meeting the recommendations we discussed in class? Why or why not?

Yes; I'm meeting my exercising guidelines. That is because my health is very important to me, aside form which I am a conscientious student.

Exercise is also important to me because of my physique. My waist is 58 inches I am at risk because mine is over 35 inches. My % body fat is 36.1% I'm considered obese because I'm over 20%

My BMI is 47.5. I am considered at high risk because I'm over 40. I'm considered obese because I'm over 30. People with a BMI of over 30 are 50-100% higher risk of dying prematurely compared to a person of a healthy weight. I have centralized body fat ( apple look which means fat mainly in my waist) I have an increased risk for heart disease diabetes and hypertension. All of this makes it essential that I exercise on a regular schedule.

4.What challenges do you face? How might you support yourself to overcome these challenges?

I face some challenges because I am extremely busy, and am very big guy 360 lbs. I need to wake up earlier to exercise more, and that can be quite difficult for it means interrupting my sleep. And I need that.

I find I have little time to exercise. Aside from which, excercising can be quite boring, and it is hard to eradicate that tediousness.

On top of everything else, I have a bad shoulder that give me quite bit of trouble when excercising is involved.

5.Propose a plan for getting and/or staying fit. Be sure you address endurance, strength and flexibility. Explain how your plan meets the guidelines of the FITT Principle described in your text book.

6.FITT

7.FITT stands for the Frequency; Intensity; Time; and Type of exercise.

This is my FITT profile at the moment:

frequency- exercise guidelines suggest moderate excercise 5 days a week or intense cardio three days a week. I currently exercise approximately 5-6 days a week on stationary bike but do not do any strength exercise (strength includes weight lifting).

Intensity- the general rule is to work in a different variety of intensities in order to work on the target heart rate zone. My degree of difficulty is moderate. My rate of perceived exertion (RPE) is 13 out of 20

Time- Cardio exercises requires 30-60 minutes. Strength exercise depends on the type of exercise.

I ride for 30 minutes at a time

Type- Any activity that gets heart rate up is considered cardio. My cardio exercise is riding a stationary bike. I do not do any strength training as yet (strength training involves lifting weights).

5.My desired FITT profile is the following:

frequency - I plan to increase my time on the bike another 15-30 minutes 5-6 days a week

Intensity -- I would like to reach a vigorous level

Time -- I would like to do it for a minimum of 30 minutes and would like to increase to 45-60 minutes a day, 5-6 days a week.

Type -- I would also like to lift weights 2 days a week with lots of repetitions. And to stretch before exercising. In this way I will be combining strength exercise with cardio exercise.

The FITT program not only helps me figure out how to structure my exercise program but it can also help me change it and maneuver certain items would I so wish to do so. Doing so, may help me avoid boredom, and injuries as well as weight loss plateaus.

I can always add to the FITT structure in order to avoid boredom by adding to each category.

So for instance:

frequency -- I can add or delete a day

Intensity -- I can cycle faster or slower

Time -- I can cycle for a longer period of time-Type - I can change the type of activity and experiment with something else.

I find this system terrific since it helps me break down my exercise routine and helps me better meet my goals. As for my boredom with exercise, I can consider the advice found on the American Heart Association site (www.heart.org) which recommends that I fit in the exercise at the time of day best suited to myself and can even break that up into segments if it would better interest me.