Training
Initial physical form
General information
Weigh: 67'2 kg
Heigh: 1'80 m
Heart rates
Rest: 66
Maximum: 220
Fat percentage
Chest: 15
Abs: 13
Cuad: 13
Percentage: 12%
Weigh: 67'2 kg
Heigh: 1'80 m
Heart rates
Rest: 66
Maximum: 220
Fat percentage
Chest: 15
Abs: 13
Cuad: 13
Percentage: 12%
Information for start training
PAR-Q test
Goals
Physical goal
Encrease my resistance to be able to do long distance routes on bike.
Encrease my resistance to be able to do long distance routes on bike.
Alimentation
1 day diet
In 1 day the optimal quantit of calories is about 2500Kcal.
One day in the GYM
Last day, some classmates and I went to Can Ricart. This is what we did there:
- First, went to the equipment room. I tried the treadmill where I spent more or less 50 minutes. I also tried the stationary bike it was fun but, more boring than the treadmill. - Once we get bored about that, I went to the pool with another classmate. There, I swan a lot and get very tired. - To end the experience, we went to the Lacuzzi. The experience was great. I had very fun. |
Quarentine exercices
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Training plan for the summer
This training plan have 3 session that are thought for be done every week. The sessions are thought for improve my resistance and stregth to achive my training goal.
Session 1 (Bike day)
Warm up -Stretch (5 minuts)- Various streaching exercises alternating legs, arms and chest. -Get on the bike and start cycling on a mid speed and preferentially on flat(10-15 minuts) Main part -Sprints with a short rest x3 (10 mins) 35 sec. sprint 5 sec. rest x5 times 15 seconds rest -Constant speed route (40 mins) searching a route with a bit of slope Cold down -Cycling on mid speed (10 mins) -Stretch(5 mins) Various stretching |
Session 2 (Cardio day)
Warm up -Stretch (5 minuts)- Various streaching exercises alternating legs, arms and chest. -Spining or rope jump mid speed (10 mins) Main part(x2) -Jumping jacks (2 min 15 sec rest) x4 -Burpies (2 min 15 sec rest) x4 -Rope jump max speed (6 mins) Cold down -Stretch(10 mins) Various streaching |
Session 3 (strength day)
Warm up -Stretch (10 minuts)- Various streaching exercises alternating legs, arms and chest. Main part -Push ups (2 mins 30 sec rest) x2 -Abs (1 mins 10 sec rest) x4 -Squads (2 mins 30 sec rest) x2 -Push ups with lateral movement(2 mins 30 sec rest) x2 -Lateral abs (1 mins 10 sec rest) x4 -Squads with jump (2 mins 30 sec rest) x2 Cold down -Stretch(10 mins) |