The overall layout would look like the above. However, I may modify the intensity and duration of erg according to my own limitations and improvements. Also, I will be doing weight every weekday. Weights highlighted in yellow are the ones I added to the schedule (more detail later). Since this paper is for KIN 143, I will include the scientific formulas and justifications. According to the FITTEness Formula, I will do the following:.
FITTEness Formula for Cardio Exercises.
Frequency - looks like I'll be doing cardio exercise everyday of the week.
Intensity - at 70% max heart rate = 0.7*(220 - 21 years old) = 139.3bpm.
at 85% max heart rate = 0.85*(220 - 21) = 169.15bpm.
recommended between 139.3bpm and 169.15bpm for target heart rate.
Time - depend on the schedule; usually between 1 hour to 2 hours.
Type - all components (rowing uses large muscles groups).
Enjoyment - variety of cardio exercises (row, run, ect.) done solo or with friends.
According to the Specific Adaptation to Imposed Demand (SAID) Principle ("the demand of an exercise program must be sufficient to force adaptation and the adaptation will be specific to the type of exercise performed-) and Progressive Overload Principle ("when amount of exercise or stress is progressively increased, fitness continues to improve-), it makes sense that increase the erg intensity and duration will improve my 20-minute erg test score and ultimately help me achieve my goal. Since I will not be doing any erg training before May 1st, I will start slowly (therefore less than the intensity and duration demanded on the training schedule) to allow body time to adapt to changes. I think my goal is SMART. It's specific because what, how, when, with whom, and how long are all mentioned above. It's measurable because the erg machine can record the time and distance rowed. It's acceptable because from achieving this goal, I will have proved to myself that I have the capacity and ability to accomplish anything if I put my mind and body to it; that is meaningful to me.
