Based on the presentation about exercise, many of you liked the idea of making a fitness plan and being accountable to others to follow it. Studies show that being accountable to others via “workout buddies” or group situations dramatically increases your chances of sticking to your plan and goals. (See http://blog.codyapp.com/workout-partner-motivation-exercises/ and http://experiencelife.com/article/strength-in-numbers-the-importance-of-fitness-buddies/ for statistics, etc.)
For an official assignment that will receive a grade, the minimum you need to do for next Monday is print out one A4 page. The title should be Nickname’s Exercise Plan and Fitness Goals.
State what kind of exercise you want to do and the number of times per week as well as the duration of the exercise. Then list your goals clearly. I will give you a model at the end of this explanation that you should follow.
I highly recommend you try using MyFitnessPal to maintain your weight, to lose weight safely, or to make sure you are getting enough calories everyday if you are very active. It is a free app you can download. It will add extra calories you might need to eat when you put in your exercise for the day. (Many people make the mistake of not eating enough or eating too much.)
Possible goals you might make: (1) do a 5K to raise money for disabled children. Go to http://camillianfunrun.com/ for more info. (2) do a 7K or 14K race at 6 a.m. in Rama IX Park on March 11th, 2014. There will be other races before and after that as well with lengths of around 3K to 10K.
Please be realistic with your plans and goals. If you can, choose a fitness buddy, i.e., someone in class you will be accountable to for your plan and goal. If you plan on losing weight, do not subtract more than 500 calories per day from what you need to eat based on your height, weight, age, and gender. If you want to make sure you are eating enough, use MyFitnessPal and add in your exercise and you will know how much you need to eat to maintain your present weight.
It is ultimately up to you if you wish to actually follow this challenge, but at least give it a try and complete this assignment.
Mr. William’s Exercise Plan and Fitness Goals
Weightlifting: 3 times per week for about 45 minutes each session.
Jogging: Minimum of 10K per week until the end of the year and one half marathon per month (with the possible exception of April which is too darn hot).
Upcoming Races: 20K at the Thai Sikh Marathon (Feb. 23rd), 10K at the Khao Yai Half Marathon (Mar. 2nd), 10 miles/16K at the Supersports 10 Miles International Run (Mar. 16th), etc.
MyFitnessPal Food Log: Continue to use MyFitnessPal to track my food calories and exercise every day. On days when I am not “carb loading” for a race, I want to shave off 100-500 calories per day to aid in my weight loss goal.
1. Continual weight loss (90 kg by the end of this year, i.e., lose around 2.5 kg)
2. Muscle gain
3. Run my second full marathon at the Bangkok Marathon (Nov. 2014)