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How to follow the fitness plan

Posted: 9 January 2018

To follow the plan, it couldn’t be simpler. 

The operation transformation plan is designed to improve your health and wellness via eating healthier, moving more and measuring your health.

1) Follow a leader who has a similar body type to yourself. 

2) The Exercise Plan: this year, we have six key exercises that everyone in Ireland should learn how to perform regularly.

We keep the same weekly exercises: Beginner, Moderate, and Advanced. To start, pick where you think your fitness level is in each exercise category. Make sure to download your Health Related Fitness test pdf and perform your Health Related Fitness test. This will give you your starting point, so make sure to check it every two weeks you will see how you are progressing.

This year’s exercise goal is consistency and progress through the different levels of exercise. This will be achieved by performing more reps each week then it will be switched to timed reps. It progresses in terms of toughness each week and will help you improve your fitness, strength and wellness.

3) New this year, there is an exercise diary that you can download for your resistance and Cardio workout there is a couch to 5k plan for walkers and runners alike. The exercise diary will help you to keep on track with your exercise plan. Be consistent, fill it in after every workout, and take note of how your exercise plan is going. How did you get on? Over the course of the seven weeks, you will be able to look at how you have progressed, learn the habit of exercise, and keep moving.

The operation transformation exercise plan is built to adhere to the government recommendation of 180 minutes of moderate-intensity exercise each week. This is the national guideline for adults, and we are going to help you achieve that. 

It is important to note that take the plan at your own pace. If it feels too hard, adjust it to suit your fitness level. You may be sore afterwards for 24-48 hours; this is normal, but if the body doesn’t recover sufficiently, then take an extra rest day. 

Above all, the OT exercise plan is a celebration of health and wellness and helping you to become fit, active and well.