I was able to do the 50 reps of the jumping jacks without stopping. The rest I felt out of breath and had to take a break to continue. The exercise I found the most challenging was that of the in out planks. I felt very light headed after a few and it was hard to keep a type of rhythm with the amount of times I had to stop. I do feel my fitness level has improved a bit. The main thing being the muscle strength in my arms. I am able to do around 12-15 pushups when I was only able to do around 3 before. I also am stronger when it comes to cardio and running with a rhythm. Yes, I will try my best to keep exercising. It was a bit hard to manage work, school and my life generally and fit in the workouts. Since I get up super early every morning due to having a long transit time, my time at night is very short and therefore I don’t have much time to do exercising. It is recommended to do moderate cardio for around 30 minutes five times a week. Five muscle groups are, quads, biceps, triceps, glutes and hamstrings. For quads there is squats three times a week and 3 sets of 8 reps, for biceps there are bicep curls twice a week for 3 sets of 10, for triceps there are bench presses once a week around 2 sets of 10, for glutes there are walking lunges 2-3 times a week, around 20 minimum, and for hamstrings there are leg curls which you should do around twice a week of four sets of 15 reps.
cardio included in next weeks video as it is done thursday! questions: I felt the intensity of the workout was very bearable. I enjoyed that it was not too intense which made me want to keep doing the workouts and do better every time. I was almost able to do all 8 without stopping yet for the first few times I did the workout, I tried to push myself and needed a break after the cardio portions. The program fit very well into my week. I was able to get into a flow of doing them every monday and wednesday without a problem as they were a bit shorter than the previous ones and they did not stress me about finishing them. The warm up prepares your body for the exercising you are about to do. You are able to loosen joints as well as increasing how much blood goes to your muscles. It also reduces the risk of injury and reducing muscle soreness. You’ll also be mentally prepared for the workout. In order to be able to tell if you did your warm up well, you should be able to do sudden and quick movements without the joints hurting. You should also be able to workout without feeling exhaustion from the warm up. I feel that I have increased my arm strength as I can successfully do mountain climbers for a long period of time as well as my ab strength as I can hold a plank for much longer than I was previously able to. Four disease prevention benefits of regular physical activity are increase in cardiovascular activity which helps to prevent heart disease, insulin being monitored by exercise which prevents diabetes, increasing lung strength to prevent asthma as well as reducing body fat which prevents high blood pressure leading to heart attacks. Four effects that daily exercise have psychologically are, the decrease of stress, the decrease of anxiety, the decrease of depression and it may also help people with symptoms of ADHD. This is mainly due to the release of tension, it boosts mental energy and the release of endorphins. Muscular conditioning is key to healthy body composition as when you have a lean body, it is easy to add to strength and power. With a higher level of body mass, there is a contribution towards the athlete’s speed and agility. It also helps since it enhances respiratory abilities as well as increasing muscle strength. Three important stretches for posture development are, child’s pose, a forward fold and chest openers.
I preferred the tabata workout. The main reason for this being that I was able to take rests in between and at the same time challenge myself to keep to keep pushing my limit when I hit a certain amount of reps each week. I also liked how there was more of a motivation to finish since I was not just waiting around between sets and could keep going. Before physical activities I am usually very anxious and stressed actually about working out since I do not like how i look while doing it. When I am doing the workout I do feel a bit stressed but after I do feel the relief of being done with it. I am also able to concentrate on something else while doing the workouts and this helps me forget other stressful things and relax for a while after I workout as well. I am motivated to do the workouts as i’ve heard they help release tension and stress as well as anxiety. As well, I am motivated to make my body healthier and happier and to get into a habit of working out. I want it to be a permanent change in my life and this pushes me to actually do it. On the other hand, I always feel like i’m stressed about doing papers and homework and not having the time to do the workouts. Since I am graduating, this again puts pressure on me to do better than before and therefore be constantly working. I find myself feeling guilty that i’m not doing homework all the time and I constantly stress over this, sometimes even working out does not help. It is said that you are to eat 10 servings of fruits and vegetables each day. Currently I actually do this! I am a vegetarian so the majority of the protein I eat is from vegetables such as lentils. I eat mainly fruits as snacks throughout the day as well since I love them, The six essential nutrients are carbohydrates, protein, water, minerals, lipids and vitamins. Four carbs we should eat more of are, lentils, potatoes, whole grains and fruit. Four carbs we should eat less of are, pasta, bread, soft drinks and fruit juice. I should consider cutting out bread. This is where my main source of carbs are coming from, however I do overeat them. It is most likely one of the reasons I am not able to lose weight and I should consider giving it up.
My cardio workout was included in the previous weeks workout. Questions 1. When i first started the workouts, the one minute sets felt like a long time and the burn began super fast. This usually made me not want to continue, however, as I did the workouts more I could see the strength increasing in my abs for example and could do a larger number of reps. It became somewhat of a competition to me once I could do more as I pushed myself to keep going each time. 2. One exercise I loved was the side curls. At first I hated them, they burned like crazy and it made me stop many times. Towards the end of the second week however, I could do more and went faster and kept getting stronger and soon enough it made me want to keep going until I couldn’t do anymore. 3. I disliked the mountain climbers as I felt I couldn’t get the proper form for it. I tried to do it so that the strain wasn’t just on my lower back yet it didn’t work. I also sometimes felt that due to my bad form it did nothing for my body except cause me pain and this made me sad. 4. It was a bit hard to fit the workouts into my schedule. This was purely due to the fact that I usually get up early and have a full day of work and school, this means when I get home I usually have little motivation left. There was also the fact that I had a lot of tests in the past week and therefore I was stressed out about everything and had to push myself to workout. 5. Three exercises that work the quadriceps, the hamstrings and glutes are the step ups, the squat jumps and the split squat jumps. 6. Three different exercises that work the abdominals are side curls, curl ups and planks. 7. Two exercises for the upper back are barbell deadlift and cable rows. Two good exercises for chest are push ups and dumbbell flys. 8. Two good exercises for deltoids are dumbbell shoulder press and side lateral raises.
30JalisS 