Organized Exercise Analysis

Adhering to my health behavior change ended up being much more difficult than I thought it would end up being. I wanted to change my behavioral by going to the gym more often, more than three hours a week, and on a weekly basis. In the first week, I started off poorly and did not end up going to the gym once. The second week of my plan is when I was finally started to go to the gym and taking my plan seriously. I was available to meet my goal and spent three and a half hours at the gym that week. By week three, I only went for 2 hours that week at the gym.

For last week assignment, we were all asked to download three fitness apps of our choice and to monitor our daily physical activity and calorie intake. The three apps I decided to download for this assignment were Myfitnesspal (http://www.myfitnesspal.com/), MyPlate (https://www.livestrong.com /myplate/), and SparkPeople (https://www.sparkpeople.com). In order to use each of these apps, I had to input general information about myself such as height, current weight, weight goal, date of birth, and whether or not if I would like to gain, lose or maintain weight. Having the ability to scan my food barcode made each app easy to use. Out of all three apps, I would say that Myfitnesspal and MyPlate were the easiest apps to figure out. I had a little difficult time using SparkPeople in the beginning. I had a hard time figuring out how to automatically set up my step from my iPhone. Most of these apps were not complete, in order to track my macros or to know what foods rank the highest in nutrients, I would need to pay for premium membership to gain those type of access. However, with each of these apps, I was able to choose a variety of workouts.

I already had an extremely busy routine, maintaining a 3,7 GPA in college prep classwork, daily golf practice, volunteering through my school and my church, SAT / ACT prep. Add to that a very full tournament & travel schedule including at least 16 multi-day tournaments nationally. How would I find the time to get fit? After many excuses & false starts, in March 2016 I committed to making a change. I needed to be healthier, and needed to improve my physical fitness and stamina to continue to improve as an athlete. I began eating a low carb, high protein diet and going to the gym as a guest every day with two of my friends. I began to see changes in my body and health and became even more motivated by seeing the results from my hard work. It became easier to manage my studies and all my other activities around my commitment to health and fitness. I earned my own gym membership and began to work out every day, even during my travel to golf tournaments. This summer I traveled throughout Florida, to Alabama, Georgia, Arizona, and Tennessee for tournaments and

In regards to the Physical activity report, I had a hard time making sure that it was accurate. There were so many choices to select from but I tried to match what I did as accurately as possible. For this report I was able to meet and exceed the recommended amount of exercise. At the beginning of the month my husband and I made the decision to join the local GYM instead of working out at home. My goal will be to commit to at working out at least five times a week for an

The behavior I have chosen to do my modification program on is increasing the amount of time I work out every time I go to the gym until I reach my target goal. My target goal is to work out for an hour and half every time I go to the gym in the morning. When I go to the gym I will be taking a stop watch to time the amount of time I work out to verify that I reached my goal as well as mark my calendar every day that I go stating how long I worked out for. To make sure I was committed to the goal I wrote down six reasons/benefits of making this behavior change that are both short term and long term. They are feeling better about myself throughout the day, getting to wear the dress I want to be able to fit by my birthday on July 24th, increasing my endurance for marathons, improving my mood, sleeping better, also something to enjoy doing with my husband. There are many more but these are the ones I placed on my bathroom mirror, on my desk lamp at work, on my dashboard in my car, the table next to my front door that holds my gym bag and shoes, on my fridge and in my husband’s truck in case he drives. I also let my husband know my goal and also invited him to come with me so he could monitor that I am actually sticking with my plan daily. I also had stated the table next to the door holds my gym bag and shoes so if I was to walk outside I automatically see them there taunting me to take them and go to the gym. I also put a reminder on my phone each day of my goal and why it

Losing weight required realistic goals. I had to learn to not think a one-time fix was all I needed to lose weight. I had to learn true patience. I ate apples and carrots for a day and I enervated myself through as many pushups and situps as I could in 1 day and never picked it up again. In hindsight, my goal shouldn’t have been to lose fat, but follow a diet and routine that I won’t get frustrated with.

The goals that I set at the beginning of the semester was (1) By December 1, I will lose 30 pounds of fat and gain 20 pounds of muscle by increasing my physical activity and eating 1200 calories per day, (2) I will improve my diet by drinking only water, incorporating fruits and vegetables, eating portions about the size of my fist, and eating three balanced meals every day, and (3) Within three months, I am going to improve my three minute step test heart rate by pushing myself to 70 to 90% of my target heart rate and being able to lower my number from 177 beats per minute (bpm) to about 100-130 bpm. I did not accomplish any of my goals this semester. The reason why I did not because two were unrealistic. I did in fact lose body fat though,

Deirdre may have optimism on her side, but I am usually pessimistic. Although sometimes it is necessary for me to be optimistic in order to solve a problem or to do something I never thought I could. There was this one time with Army Cadets when we went on an FTX (Field Training Exercise) where we had to walk 12km, bike 20km and eat crappy military rations. It was a terrible time, but I was always thinking positively and being optimistic, which is the only reason that I made it through.

The first goal was to find an hour every day for physical exercise, meditation and self-awareness. This goal was the easiest to complete, as my dedication to improving my levels of anxiety and stress were very important this year. Finding a stress management technique that I could carry into a new job or work environment is a large goal I’ve been working on since the start of my college career. I was able to find an hour every day for meditation or physical exercise, with an average of exercise occurring three times a week. While I succeeded in finding time within the day to work on managing stress levels, I did not succeed in rewarding myself for reaching milestones. After one week of completing

Losing weight, looking/feeling better, feeling healthier sounds great for wanting to exercise, but that is not my purpose. I want to better my health by following an exercise program, to look in the mirror be happy with what I see, nevertheless pull off the clothes my parents say I spend too much money on. I love feeling luminous and positive way more than feeling insecure and feeling tired after walking up/down a flight of stairs. The past weeks I have gone to the gym to workout with my parents, accompanied my Mother’s zumba sessions, and stretched at home with my Mother.

The CVD advantages of exercise are likely intervened by methods of multiple mechanisms. Regular exercise training improves the CVD risk profile by lessening triglycerides and increasing high-density lipoprotein cholesterol, lowering blood pressure, improving glucose metabolism and insulin sensitivity, diminishing body weight, and reducing inflammatory markers. These risk factor improvements explain 59% of the reduction in CVD. The remaining 41% may result from improved endothelial function, enhanced vagal tone producing lower heart rates, vascular remodeling including larger vessel diameters, and an improved nitric oxide bioavailability. When done consistently, moderate- and vigorous-intensity aerobic activity can lower your risk for coronary

I thoroughly enjoyed the behavior change program. I started this program thinking one way about yoga and left with a completely different point of view. I now have a new work out that I love doing and will continue to do well into the future. For my weekly goals, I did meet them most weeks however, there were some weeks where I felt I did not reach the goal I set for myself. That was to be expected so it never derailed my motivation when I came up short on my goals. I did meet all of my long term goal. In the end I gained more flexibility while still improving my strength and maintain my body composition. I also found a workout that I enjoy doing which distresses and relaxes me.

Regular exercise in the form of resistance training leads to numerous health benefits. Reduction in muscular atrophy with age (3) as well as improvement in diabetes 2 symptoms due to increased glucose tolerance and insulin sensitivity (1) both result from regular resistance training. This type of exercise also lowers the risk of several cardiovascular diseases, likely through modulation of the autonomic nervous system of the heart (5). Autonomic regulation can be measured noninvasively through measurement of the variation in the time interval between heartbeats, termed heart rate variability (HRV) (5). HRV can be divided into high frequency power (HF), controlled by sympathetic stimulation, and low frequency power (LF), controlled by parasympathetic

I’m doing a behavior change project for Health 125 class and my original goal was gaining 7 kg (15.4324 lbs) in healthy way. My plan to reach this goal was having every 3 meals per a day and exercise every day. The exercising plan was 30 push ups, 50 sit ups, 30 squats, and taking walk exclude the way to go to school for 30 minutes every Monday, Wednesday, Friday, Saturday, and Sunday. But I realized that this plan is too hard to do to me. Some people might think this goal and plan are not hard or actually easy to reach but for me it wasn’t realistic plan and goal. So I changed it to having every 3 meals per a day. I had every 3 meals only 13 days while I’m recording 25 days. I missed almost a half of days and it means it’s still hard plan

10 Ways To Win The Weight Loss Battle When You 're Always Short On Time And Low On Motivation