A Novel Home Fitness Program To Enhance Physical Fitness

P. De Guzman, E. Inocencio, E. Santiago, M. Tattla, J. Torreda

Quantitative Research, 2020


  Abstract

In this time of pandemic, the researchers created an authentic fitness program composed of cardiovascular endurance exercises and muscular strength exercises to further enhance their physical capabilities. A fitness program will include all the necessary exercises, diet and other components needed to allow it to contribute a lot of benefits to a person’s body and health. The exercises included in the program will focus on enhancing one’s cardiovascular endurance, and muscle strength. For muscle strength, the exercises focused specifically on the core, arms, and glutes. In terms of the diet applied by the participants, they are to take a specific amount of calories based on their fitness goal. The diet also included an ideal percentage of macronutrients consumed per meal, which is 50% carbs, 25% protein, and 25% fats. The participants also ate cleanly for 6 days a week, by not consuming table sugar and other sugary products, and by also omitting processed food. The research was done for 6 weeks, with Wednesday as a rest day, and Sunday as a cheat day, which means that the restriction with food is not applied, but still the amount of calories consumed is still considered.

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