Thursday - July 30:
Well, today is the last day of the blog, but not the last day of the workout. I think keeping the plan up will be beneficial overall, but I will probably drop the adding 5 minutes every time after I reach 45 minutes. I don't think I could run for much longer.
I just finished a set of 20 push ups and 50 sit ups. That was fun, not really. Either way, that is a necessary part of the workout. Time for me to go run. Today is a 40 minute day. I'm thinking a 15 minute run with a jog for the rest of the time. At the end, I will walk for 5 minutes as a cool down.
That felt good, but I think it will be weird continuing this workout without recording how I feel. Maybe I will record this stuff in a notebook for future reference. I may be tired now, but I will continue this exercise on Saturday with another 45 minute run. This time I may do it out side as long as it isn't too hot. Thanks for reading through my blog. It was fun and strange working-out after having little physical activity for months.
Monday, July 20, 2015
Tuesday - July 28
Tuesday - July 28:
I got the usual stuff out of the way and I am ready to get on to the fun part, jogging. I was doing a lot of work yesterday, so I am tired and I'm not going to run. A slow jog should suffice.
This time I went for 35 minutes and it was a joy. All of my favorite songs came up on my spotify playlist. My muscles are starting to hurt less and less as the days pass. I'm probably just getting used to the feeling, so I don't notice the pain. Nothing really special happened today, so I am at a loss of words. Well, I am starving, so I am going to go eat, and then record what I ate on the super tracker.
I got the usual stuff out of the way and I am ready to get on to the fun part, jogging. I was doing a lot of work yesterday, so I am tired and I'm not going to run. A slow jog should suffice.
This time I went for 35 minutes and it was a joy. All of my favorite songs came up on my spotify playlist. My muscles are starting to hurt less and less as the days pass. I'm probably just getting used to the feeling, so I don't notice the pain. Nothing really special happened today, so I am at a loss of words. Well, I am starving, so I am going to go eat, and then record what I ate on the super tracker.
Sunday - July 26
Sunday - July 26:
I can't believe it has already been a week with this workout plan. Things are going very smoothly. I didn't expect this. I can already see the effects of this plan in my sleep schedule. I am sleeping less, but feeling better rested. I will no longer sleep for 12 hours, even on weekends. I decided to go ahead and do one set of stretches and two sets of sit/push ups before writing this. After getting used to push ups, things feel the same and it isn't as hard as it was on Monday.
I just did a run on the elliptical for 30 minutes. In reality, it was more of a jog for most of the time rather than a run. I just don't have enough energy for a straight up run for half an hour. I hope if I keep up this plan for a month at least, I will be able to run for 30 minutes without stopping. Maybe it will happen. I am glad I am not doing this workout outside. It's burning outside and I hate the heat. It is much easier to use a device that has a built in fan. I will be going to my church again tonight for volunteering, so I will probably get a muscle workout there as well as here at home.
Yea, that was tiring. I lifted a lot more than I normally do, because I was the only one to show up. I don't regret it thought, because I got a workout done and I was complimented by many people.
I can't believe it has already been a week with this workout plan. Things are going very smoothly. I didn't expect this. I can already see the effects of this plan in my sleep schedule. I am sleeping less, but feeling better rested. I will no longer sleep for 12 hours, even on weekends. I decided to go ahead and do one set of stretches and two sets of sit/push ups before writing this. After getting used to push ups, things feel the same and it isn't as hard as it was on Monday.
I just did a run on the elliptical for 30 minutes. In reality, it was more of a jog for most of the time rather than a run. I just don't have enough energy for a straight up run for half an hour. I hope if I keep up this plan for a month at least, I will be able to run for 30 minutes without stopping. Maybe it will happen. I am glad I am not doing this workout outside. It's burning outside and I hate the heat. It is much easier to use a device that has a built in fan. I will be going to my church again tonight for volunteering, so I will probably get a muscle workout there as well as here at home.
Yea, that was tiring. I lifted a lot more than I normally do, because I was the only one to show up. I don't regret it thought, because I got a workout done and I was complimented by many people.
Friday - July 24
Friday - July 24:
I did some basic sit ups during my workout, after stretching for 10 minutes. I did 25 sit ups to get my body into action and I continued with 25 minutes on the elliptical machine. I did not do any push ups because I planned on doing volunteer work at my church tonight. Of course I was the only one there on time, so I had to carry heavy equipment up two flights of stairs a few times. Doing this made a good workout because, my heart rate was fast when I finished. Sadly, my legs are sore now, but it should be fine.
I did some basic sit ups during my workout, after stretching for 10 minutes. I did 25 sit ups to get my body into action and I continued with 25 minutes on the elliptical machine. I did not do any push ups because I planned on doing volunteer work at my church tonight. Of course I was the only one there on time, so I had to carry heavy equipment up two flights of stairs a few times. Doing this made a good workout because, my heart rate was fast when I finished. Sadly, my legs are sore now, but it should be fine.
Wednesday - July 22
Wednesday - July 22:
Today is the second day of my workout routine and I am ready for the pain, or pleasure. I will be starting slow with 10 push ups and 20 sit ups, after stretching of course!
I finished stretching and I did my first set of push/sit ups. My arms hurt slightly, but I will do the same thing once more after a two minute break and I will get on to the running after I am done with this.
I just completed my second set of sit/push ups and my muscles hurt. I think a 20 minute run could solve this problem, but I think I will be tired at the end. It's already 8 P.M., so I guess I could sleep early today. I am going to have a good run because tomorrow is my birthday. I really don't want to feel sore tomorrow, but what can you do?
After that run and cool down, I feel much better and my arms don't hurt anymore, although, they might start hurting tomorrow. I think I might start increasing the amount of time I run by 5 minutes each workout session. Well, I'm going to sleep. I am very tired.
Today is the second day of my workout routine and I am ready for the pain, or pleasure. I will be starting slow with 10 push ups and 20 sit ups, after stretching of course!
I finished stretching and I did my first set of push/sit ups. My arms hurt slightly, but I will do the same thing once more after a two minute break and I will get on to the running after I am done with this.
I just completed my second set of sit/push ups and my muscles hurt. I think a 20 minute run could solve this problem, but I think I will be tired at the end. It's already 8 P.M., so I guess I could sleep early today. I am going to have a good run because tomorrow is my birthday. I really don't want to feel sore tomorrow, but what can you do?
After that run and cool down, I feel much better and my arms don't hurt anymore, although, they might start hurting tomorrow. I think I might start increasing the amount of time I run by 5 minutes each workout session. Well, I'm going to sleep. I am very tired.
Monday - July 20
Monday - July 20:
Today is the first day of my workout and I was pumped... until I got to doing the push ups. I can do pretty much any exercise without feeling horrible, but I can't stand push ups. It's probably because I am out of shape and I have not push ups in over a month. Hopefully things will get better.
I just did the running on the elliptical part of the exercise, and that was much easier. My heart rate is no longer high, because I did some slow walking to lower it after going at a much faster speed. I may be fast, but I have little endurance as of now. I think that if I eat more food and keep this workout up, I may be able to gain the healthy weight I have been planning on for months. Today I ran for 15 minutes, so I plan on increasing this over the next couple of weeks.
Today is the first day of my workout and I was pumped... until I got to doing the push ups. I can do pretty much any exercise without feeling horrible, but I can't stand push ups. It's probably because I am out of shape and I have not push ups in over a month. Hopefully things will get better.
I just did the running on the elliptical part of the exercise, and that was much easier. My heart rate is no longer high, because I did some slow walking to lower it after going at a much faster speed. I may be fast, but I have little endurance as of now. I think that if I eat more food and keep this workout up, I may be able to gain the healthy weight I have been planning on for months. Today I ran for 15 minutes, so I plan on increasing this over the next couple of weeks.
Sunday, July 19, 2015
Second Post
Second Post:
How do these exercises or activities benefit me and help me reach my goal?
How often will I perform these exercises or activities?
How will I warm up?
How will I apply the FITT principle?
How will I apply the overload principle?
How can I apply the progression principle to be sure I will achieve my goal?
How will I consider and apply the biomechanical principles (force, leverage, etc.) into my plan?
What rules of gym etiquette do I need to be most aware of? How will I address them?
What elements of gym safety do I need to consider? How will I be sure to be safe whether I work out in a gym or at home?
The gym can be a busy place. What kinds of conflicts might occur in my area of the gym? How can I avoid this conflict?
What cool down activities will I incorporate?
- I want to be able to lift heavy objects for longer periods of time without fatigue and I also want to build up some muscle.
- By doing exercises such as push ups and sit ups, I increase my muscular endurance, especially if I increase the intensity of the workout gradually. The same goes for jogging and running. This will build up my stamina.
- I will exercise every other day.
- I will do a combination of push ups and sit ups, depending on the day. I will also do stretches before running.
- I will gradually increase the intensity of my workout over time. I will also be working out 3/4 times a week.
- By increasing the intensity of my workout, I will be overloading my muscles. This stress will benefit my overall body, so long as I keep the increase gradual.
- The progression principle will be applied as both intensity and time FITT principles are changed as the weeks continue. Each workout session will be slightly more stressful than the previous.
- By applying more force to the elliptical machine, I will increase the speed at which I am doing the exercise. The faster I go, the more intense my workout is. Leverage will be used during push ups as I come down to the ground with my elbows at a 90 degree angle. This means I will need more force to overcome the lack of leverage to push my self up.
- I will wipe my machine when I am done working out, but I am working out at home, so the other rules don't really apply.
- The main rules I will need to consider are wearing shoes while on the machine and not getting distracted by my phone and talking while working out, as violating these rules could be dangerous.
- Try to work out who will go first, second, etc. if you find a busy machine. Be courteous and things should be fine.
- I will do a slow walk on the elliptical to slow my heart rate and I will strech after working out.
First Post
First Post:
Which action would have the most impact on my overall health and fitness?
Which action would have the most impact on my overall health and fitness?
- I would like to improve my cardiovascular and muscular endurance.
What is my desired outcome?
- I would like to be able to handle more daily tasks that require me to be on my feet and carry heavy objects.
What are some elements of my life that I need to consider?
- I need consider the time I have available and the physical activity I already do. I also need to consider my asthma problem that comes with too much running.
How much time can I dedicate to exercise per week?
- I can dedicate about an hour every other day.
After taking some time to think and reflect, write down the desired goals. Explain the goal and the desired outcome in specific, measurable words.
- I would like to gain a few of pounds over the course of two weeks. This would come from the muscle workouts and eating healthy foods.
What will motivate me to work towards this goal? What excites me when thinking about this goal?
- Having greater physical ability with less restrictions excites me and pushes me to achieve this goal.
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