Yoga
Week 1
Get new content delivered directly to your inbox.
Week 2
Week 2 Questions
What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, push-ups, sit-ups, wall-squat, side-hops, plank)
My goal is to at least do 20 push-ups, 40 sit ups, and last at least 2 minutes in the wall squat, last at least 2 minutes for the plank, and be running for the entire duration of the shuttle run.
What’s the point of doing a warm up?
Doing a warm is supposed to prepare your body for strenuous exercise so is to not cause injury or too much fatigue.
What constitutes a successful warm up?
A successful warm up I believe is when you start sweating enough with your body temperature raised and your heart rate is increased for blood to circulate, energizing your body.
What’s the point of doing a cool down?
The point of doing a cool down is to help your body cool down and prevent fatigue or dizziness, by bringing your heart rate and breathing to a normal rate and by expelling lactic acid which builds up during exercise.
When is the best time to stretch and why?
The best time to stretch is when your muscles are warm and pliable which is just after exercising, the reason why is because stretching before you exercise will weaken your muscle performance.
Why is stretching important?
It is important because stretching keeps our muscles strong, flexible and healthy. If we do not stretch then our muscles will shorten and become tight.
Week 3
Week 3 Questions
On a scale of 1-10, what effort did you give the workout this week?
I’d say a 7, I didn’t think of any real at home work out routine I just did some exercises that were on the spot but I did make sure I got an hour down and did a fairly strenuous exercise for my ability.
List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?
I would be compelled to stick a routine if I did my exercise with a friend, if i were listening to music and if I were doing a routine I knew had a specific purpose and a would deliver on a necessary function in my life.
List Three specific barriers or excuses which would prevnt you from doing so?
Generally my laziness would block me from completing my goal, the muscle soreness the next day and my reluctance to push myself and complete a goal.
What type of workouts and physical activities do you like?
I like most cardio exercises and Yoga.
Do you prefer going to the studio/gym or working out at home?
I prefer going to the gym since there is everything is presented to you, there are plenty of different exercises I could do at the gym compared to workouts at home, going to the gym is easier than working out at home.
Week 4
Week 4 Questions
How does your exercise program fit into your weekly schedule?
My exercise schedule would fit into my breaks I have in the week and on the weekend, I would be able to work best on wednesday, friday, and saturday, and/or sunday.
Comment on how easy or hard it is to find the time to exercise
It depends really, sometimes I’m caught up with homewrk and assignments so it be harder to find time to exercise, most of the time I’d be able to find time on the weekend to complete it.
What are your stress levels before and after exercise?
My stress levels definitely decrease after my exercise, it is much lower after I exercise compared to before.
What was your nutritional habit change that you chose last week to do for this week?
I usually eat fairly well in the first place so I try to change my diet to incorporate more protein for when I exercise.
Did you follow it consistently?
Yes I believe I do follow it consistently but sometimes I don’t.
What will be your next nutritional goal for the following 2 weeks.
I’m gonna try to eat more calorie dense food which are dense i n protein, fat, carbohydrates to help me gain weight and build muscle. I will make sure that everything I need has a healthy amount of nutrients like iron, vitamins and all the other essentials.
Week 5
Week 5 questions
How many servings of vegetables should you eat each day?
You should eat half a plate of vegetables and fruits.
Are you getting enough vegetables?
I eat alot of vegetables throughout the day, I don’t really measure how much I eat but I could eat more I suppose.
What are you three favorite vegetables?
My three favorite are peppers, carrots and cucumbers.
https://www.allrecipes.com/recipe/220840/cucumber-carrot-salad/
Week 7
Week 7 Answers
I think it be good to revise my goal abit, in order to better clarify and push myself more for become more fit. The goals that I have set however I believe the bottom-line of it is decent but it just needs to be pushed so I could benefit the most from it.
I fell like my goals for chest isn’t that realistic because I believe I could perform at this point what I wrote, so I need to increase the goal and push myself more.
I would like to try and do 40 push ups for my new chest goal, as I continue to go to the gym I’d most certainly be able to achieve that.
I’m passing most of my courses in my program but with many low grades sadly
I need to better structure my time and make a plan for the gigantic amount of work I get from Liberal Arts, I need to make an action plan.
I’m feeling so so, my self-confidence has suffered this week and past couple of week due to the amount of work and stress it has brought, I find it hard to find the time to do it all with 7 courses and the fact that all my classes are late in the day. My grades have suffered because of this so I have been feeling down of late, however my mood is changing now with me better planning my scheduled.
I’m not fully sure how the activity plan is affecting me, I think its its in the middle. I’m benefiting from the exercise and self improvement but I’m also having difficulty finding the time for it.
Week 8
Week 8 Answers
Ideally you would need 8-9 hours of sleep every night.
My sleep schedule is very inconsistent so some I get 9 hours while most night I get much less.
I could train myself to have a more consistent sleep schedule in order to get 9 hours of sleep each night.
The serious health effects of lacking sleep is it damages your cognition, impairing attention, concentration, reasoning and problem solving. It also could lead to heart disease, heart failure and attacks, high blood pressure, stroke, diabetes. Lack of sleep also contributes to depression, aging, being forgetful, make you gain weight, and increases the risk of death.
You can munch on homemade granola or trail mix and Greek yogurt with muesli.
22LiamMcKindsey 