Personal health initiative

STUDENT CONTRACT FOR PERSONAL HEALTH INITIATIVE

Implementation Plan

Tasks

Resources required and barriers to overcome

Timeframe

Expected outcomes

Evaluation indicators

Brisk walk
Regular gym and home exercise which includes, warming up and then starting with light weight lifting.
Heavy weight lifting

Gym membership
Weight lifting tools borrowed from friend
Watching TV programme on Pakistan TV on dish.
Special joggers bought for this project
Barriers----initially I got severe pain in my muscles and whole body because of lifting weight, and overtraining but pain was relieved after some times.
Consistency and regularity was sometimes problem, because being international students it was difficult to handle four subject and job and cooking and cleaning at home along with this project

• Actual time frame for this activity was 12 weeks, so I started this activity with weekly monitoring of any changes in desired outcome

.My daily routine activity was to have a brisk walk about 15 minutes to warm up my body.

.Light and heavy exercise for about one hour daily.

. As this project went on, I was able to improve my stamina of walking and weight lifting.

.More over my chest expansion was much better, and finally I can say that it improved my personality as well because I am now feeling mentally satisfied that I have achieved some thing.

Process

In order to increase your muscle mass you have to force the body to add it and it is not possible with having a three sets of exercise with irregularity that you have read in any fitness magazine. According Cannone (2004) you have to provide your body a stimulus. This can be done in many ways. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work.

Here are a few examples of how this can be done effectively:

· Increase weight or resistance.

· Perform more repetitions.

· Perform more sets.

· Move the resistance slower.

· Rest less between sets and exercises.

My daily routine was to have a brisk walk initially for fifteen minutes daily just to warm up your self before you start your exercise initially during this project I chose light weight dumbles but as this project went on I added more weight to it and then with more resistance to it and up till now apart from few initial problems that I had mentioned already I am doing fine.

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