Planning a Six-Week Health Related Physical Activity
Week 1/2 - Improving Steve’s diet / Increasing his exercise intensity
Monday
First session of this week will be based around aiming to eat 2 different fruits and a 2 mile
jog. This should be 60% of his maximum heart rate. Progression would involve him running
at more than 60% and the overload that we could add would be ankle weights. This jog will
be continuous at the intensity of 60%, with no breaks. One fruit before and one after should
be consumed. Complete an RPE scale of how your body is feeling physically.
Tuesday
Steve and his nutrition coach will go for a bike ride, and will make a super smoothie. The
intensity of this bike ride should be at 60% again. This session is specific to both aspects of
his goals, as it will focus on increasing his exercise intensity as well as on his diet. To
progress it we will take him on some hill climbs. The bike ride will last one hour at a 60%
intensity at a continuous pace with no breaks. Complete an RPE scale of how your body is
feeling physically.
Wednesday
Match Day
Thursday
As Steve had a match yesterday, he will go through what meals he should eat before and
after a match, as well as a jog on the treadmill. To recover aching muscles from the match,
he shall go a light gentle jog and rest the muscle via stretching and foam rolling. Complete
an RPE scale of how your body is feeling physically.
Friday
This session will be focused on just the bike ride at an intensity of 65%. We are making him
go on more hill climbs with ankle weights. The bike ride will last one hour with no breaks.
Complete an RPE scale of how your body is feeling physically.
Saturday
Match Day
Sunday
Rest
Week 1/2 - Improving Steve’s diet / Increasing his exercise intensity
Monday
First session of this week will be based around aiming to eat 2 different fruits and a 2 mile
jog. This should be 60% of his maximum heart rate. Progression would involve him running
at more than 60% and the overload that we could add would be ankle weights. This jog will
be continuous at the intensity of 60%, with no breaks. One fruit before and one after should
be consumed. Complete an RPE scale of how your body is feeling physically.
Tuesday
Steve and his nutrition coach will go for a bike ride, and will make a super smoothie. The
intensity of this bike ride should be at 60% again. This session is specific to both aspects of
his goals, as it will focus on increasing his exercise intensity as well as on his diet. To
progress it we will take him on some hill climbs. The bike ride will last one hour at a 60%
intensity at a continuous pace with no breaks. Complete an RPE scale of how your body is
feeling physically.
Wednesday
Match Day
Thursday
As Steve had a match yesterday, he will go through what meals he should eat before and
after a match, as well as a jog on the treadmill. To recover aching muscles from the match,
he shall go a light gentle jog and rest the muscle via stretching and foam rolling. Complete
an RPE scale of how your body is feeling physically.
Friday
This session will be focused on just the bike ride at an intensity of 65%. We are making him
go on more hill climbs with ankle weights. The bike ride will last one hour with no breaks.
Complete an RPE scale of how your body is feeling physically.
Saturday
Match Day
Sunday
Rest
