Fitness Blog

Wen Pei Chen

Week 1 post

“All human wisdom is contained in these two words : Wait and Hope”, Alexandre Dumas

For this semester, my fitness goal is to improve my flexibility and my balance and my nutrition goals is to eat different types of grains.

SMART for Fitness Goal : I wish to improve my flexibility fitness score from below average to average. I will be able to reach at least 19cm. I will train by doing stretching exercise for 3 to 4 days each week. I can presently stretch for about 12cm. In 9 weeks, I should be able to achieve my goal.

SMART for Nutrition Goal : I would like to consume more different types of grains to improve my eating habit. If succeeded, than every morning, I will be eating different types of grain bread. I will start to eat a new type of grain bread for a week and then move on to the next one. I am presently only eating white whole grain bread. In 7 weeks, I should be able to achieve my goal.

Week 2 post

I attended at around 11h55 with Andy Chhuon
Before the workout, I felt nothing. During the workout, I was beginning to feel a little bit of pain on my biceps and starting to getting exhausted. The day after the workout, my biceps and my abdominal really hurt.
I learn that working out with machines is a bit more exhausting than training with no machines. I liked that I went there with a friend instead of alone because going alone is kind of weird. I disliked the day after the workout because of the pain and that I had a full 8 hours day schedule.
Yes I was glad that I went and I would definitely recommend it to a friend.

Week 2 Questions

a. To stay fit, to try to look like the cool heroes in video games and to try to do what the main character in a video games does.

b. I am to lazy, I have got to studies for the upcoming exams and I don’t have the time to workout.

c. The type of workouts that would be endurance and cardiovascular and the type of physical activities that I like are the endurance type.

d. I prefer working at home.

e. make a good schedules that would have time for both studies and workout routines.

f. jogging.

Week 3 Blog

First workout time is 5:34 seconds
10 rounds in the second workout

Week 3 Questions

9
Do 2 hours and 30 minutes to 5 hours per week of moderate physical activity, like heart-pumping, brow-sweating stuff.
150 minutes of cardio exercise per week to reduce health week
Running stairs and bench press
8 ounces of water every day
Progressive overload is when you continually make your muscles work harder than they’re used to. You increase your muscular stress every week.
Muscular strength and muscular endurance
Nutrition was quite good. Most of my meals are very balanced, but in between meals, I ate a little bit too much of snacks.

Week 4 blog

1. It fits well in my weekly schedule because I don’t have any class on Friday

2. It is pretty easy for me to find time to do exercises

3. My stress levels were pretty low before and after the exercise because I don’t really have things to stress for

4. It was to eat a different type of grained bread each week. Some week I did eat a different type of grained bread but some weeks, I didn’t.

5. To start eating different type of fruits.

Week 5 blog

No, I didn’t feel anything different this week, just one less week in the semester.
The activity plan is having a good effect on me, it keeps me fit.
Sometimes, I didn’t feel like doing the exercise, for example this week’s exercise. For me, it’s either I want to do it or I don’t want to do it.
I found that I should rest for one day in between a muscular strength workout and an endurance workout because my muscles are getting tired and needs resting. If I didn’t rest, doing the workout feels very difficult.
Over the course of the two weeks, I tried to keep my nutritional goals but it had some difficulties, first I didn’t really go outside that much, so I couldn’t really buy a different type of grained bread and also, I don’t really like eating some kind of fruits.

Week 6 Blog

I choose to do 10 rounds of 10 push-ups, 10 sit-ups and 10 lunges because those exercise requires me to train my entire body, the arms, the legs and the chest.
9 out of 10
No, I don’t need to revise my original goals since they are still realistic because I followed the guideline.
Almost everything is working in my program
10 portions of vegetable, according to the Imperial College London. My favorite vegetable are : potato, gai choy and water spinach

Week 7 Blog

20 plank push ups, 50 sit ups, 25 forward lunges, 25 backward lunges, 25 left-right lunges, 25 lying leg rises, 20 normal push ups

Week 7 Questions

Because it would prepare our body for aerobic activities, to raised up our cardiovascular system by raising our body temperature and increasing blood flow to our muscles, and it also helps to reduce muscle soreness and lessen our risk of injury.
A successful warm up is when our heart rate and breathing increases, our muscle temperatures increases and when we have a light sweat.
It is to reduce heart and breathing rate, to gradually reduce our body temperature, to return our muscles back to normal.
The best time to do stretching is when our muscles are warm, pliable and after exercises. Stretching is important because it would lower our risk of injury.
For younger adults, between 18-25 ages, the sleep range is between 7 to 9 hours. Yes, every night I sleep for at lest 8 hours.
Lack of sleep can affect judgment, mood, ability to learn and retain information. For serious sleep deprivation, it will lead to obesity, diabetes, cardiovascular disease and even early death.
Mixed nuts and dark chocolate and almonds. To stay fit and not to be fat.
Having a daily schedule where I have time to exercise. Weight gain, loss of flexibility and lower metabolism are three negative health aspects of having a sedentary lifestyle.
Monounsaturated and polyunsaturated fats

Week 8 Blog

For the first workout, I did 2 sets of 50 push-ups, 50 sit ups and 50 squat plus a 2.5 km run

I was most successful in achieving my flexibility goal, and the benefits experienced through the program is that I have become more flexible.
I was the lest successful un achieving in my nutrition goal, to eat different types of grains, I felt that during the last two weeks I couldn’t go to the grocery stores that often.
Yes, I changed my nutrition goal during my program because of the lockdown and not being able to go out that often to the grocery.
That I can push my body to the limit.
I have been trying to add more and more difficulty in my physical activities.
Physical activity has positively impacted my six dimensions of health, for Physical, it helped me keep fit, for Psychological, it has help me to maintain a optimistic view, for Spiritual, it has help me to have a purpose in life, for Environment, it has help me keep organize in my day to day life and for intellectual, it has helped me in improving memory.

Week 9 Blog

Week 9 Questions

SMART for 12-minute run: S-I wish to improve my 12-minute run score from above-average to excellent ; M – I will be able to run 2800 meters under 12 minutes ; A – I will train by running 12 minutes 3-4 days a week ; R – I can presently complete at least 2400 meters under 12 minutes ; T – In 4 weeks, I should be able to complete my goal.

SMART for push-ups : S – I wish to improve my push-up score from Above Average to Good ; M – I will be able to do at least 47 unbroken push-ups ; A – I will train by doing 100 push-ups 4-5 days a week ; R – I can presently complete at least 35 push ups unbroken ; T – In 5 weeks, I should be able to complete my goal.

SMART for sit-ups under 1 minute: S – I wish to improve my sit-ups score from Very good to Excellent ; M – I will be able to do at least 44 sit-ups under 1 minute ; A – I will train by doing 100 sit-ups 4-5 days a week ; R – I can presently complete at least 44 sit ups under 1 minute ; T – In 5 weeks, I should be able to complete my goal.

SMART for Side Hops under 1 minute : S – I wish to improve my side hops score from above average to Excellent ; M – I will be able to do at least 50 side hops under 1 minute ; A – I will train by doing 75 side hops every day ; R – I can presently complete at least 50 side hops under 1 minute ; T – In 3 weeks, I should be able to complete my goal.

SMART for Plank : S – I wish to improve my plank time score from excellent to excellent ; M – I will be able maintain to plank position for at least 2 minutes and 21 seconds ; A – I will train by doing 3 minutes of plank 3-4 days a week ; R – I can presently do at least 2 minutes and 21 seconds ; T – In 3 weeks, I should be able to complete my goal.

SMART for Wall sit : S – I wish to improve my wall sit time score from excellent to excellent ; M – I will be able to wall sit for at least 159 seconds ; A – I will train by doing 5 minutes of wall sit 2-3 days a week ; R – I can presently do 480 seconds of wall sit ; T – In 2 weeks, I should be able to complete my goal.

SMART for Balance : S – I wish to improve my left leg balance from below average to average ; M – I will be able to stay balance on my left leg with my eyes close for at least 21 seconds ; A – I will train by doing left and right leg balance 3-4 times a week ; R – I can presently do at least 17 seconds ; T – In 3 weeks, I should be able to complete my goal.

20 plank push ups, 50 sit ups, 25 forward lunges, 25 backward lunges, 25 left-right lunges, 25 lying leg rises, 20 normal push ups

Week 7 Questions

Because it would prepare our body for aerobic activities, to raised up our cardiovascular system by raising our body temperature and increasing blood flow to our muscles, and it also helps to reduce muscle soreness and lessen our risk of injury.
A successful warm up is when our heart rate and breathing increases, our muscle temperatures increases and when we have a light sweat.
It is to reduce heart and breathing rate, to gradually reduce our body temperature, to return our muscles back to normal.
The best time to do stretching is when our muscles are warm, pliable and after exercises. Stretching is important because it would lower our risk of injury.
For younger adults, between 18-25 ages, the sleep range is between 7 to 9 hours. Yes, every night I sleep for at lest 8 hours.
Lack of sleep can affect judgment, mood, ability to learn and retain information. For serious sleep deprivation, it will lead to obesity, diabetes, cardiovascular disease and even early death.
Mixed nuts and dark chocolate and almonds. To stay fit and not to be fat.
Having a daily schedule where I have time to exercise. Weight gain, loss of flexibility and lower metabolism are three negative health aspects of having a sedentary lifestyle.
Monounsaturated and polyunsaturated fats

Week 8 Blog

For the first workout, I did 2 sets of 50 push-ups, 50 sit ups and 50 squat plus a 2.5 km run

I was most successful in achieving my flexibility goal, and the benefits experienced through the program is that I have become more flexible.
I was the lest successful un achieving in my nutrition goal, to eat different types of grains, I felt that during the last two weeks I couldn’t go to the grocery stores that often.
Yes, I changed my nutrition goal during my program because of the lockdown and not being able to go out that often to the grocery.
That I can push my body to the limit.
I have been trying to add more and more difficulty in my physical activities.
Physical activity has positively impacted my six dimensions of health, for Physical, it helped me keep fit, for Psychological, it has help me to maintain a optimistic view, for Spiritual, it has help me to have a purpose in life, for Environment, it has help me keep organize in my day to day life and for intellectual, it has helped me in improving memory.

Week 9 Blog

complete in around 15 minutes and 30 seconds

4 * (25 push-ups, 25 sit-ups, 25 squats)

Running option : Intermediate
speed : around 6-7 mph
Time : around 20 minutes
Inclination : 0.00
Resistance : 0.00

Week 9 Questions

Week 10 Blog

Week 10 Questions

Start to read more news to know what is happening.
Stop watching too much anime and stuff and playing too much video games
Working out 4-5 times a week to ensure that I stay fit
That some developed countries are so terrible at responding to a pandemic.

Week 11 Blog

4 times 25 push-ups, 25 sit-ups and 25 squats

Week 12 Blog

1.85 km, Heart rate at beginning : 87, Heart rate immediately after : 203, Heart rate after 3 minutes : 156

Week 12 Questions

Things that I actually miss from the old normal :
Going to the movies with friends : like I miss the part of fooling around in downtown with my friends before and after a movie and also watching the movie together too.
Talking with friends face to face : I miss the fact that like I can’t talk to friends face to face because texting on the phone and talking face to face is very different
Going to a manga shop and looking for new mangas to buy : Like before being quarantine, usually my friends and I go to manga shop to buy mangas or just to see what new manga just came out and it was fun
Leaving the college after the last class of the week : Like after finishing the last class of the week felt really good and have the joy of going home
Things that I don’t really miss :
Waking up early in the morning : like its not really the fact that I have to wake up early in the morning but more of needing to sleep early
Walking in the cold in the morning : before the quarantine, it was still a little bit like winter, it was cold, and I don’t really want to leave the warm comfort of my home
Having the “Monday morning” : like in quarantine, for me at least, weekdays and weekends doesn’t really matter anymore, all that matters are the due date of assignments and dates of exams. Right now, a Saturday would feel as the same as a Wednesday.
How can I bring back the things I do miss with as little of the things I don’t miss as possible?
Well if, hopefully, the quarantine can end very soon, it would be the summer vacation, where I would have a lot more times to think about things that I need to do and than make a list of what I should do. But, in general, I do go out with friends but it’s not like every weekend, we only go to see new movies, so I wouldn’t really be a problem. As for going to the manga store, like we go there when we have time, if we don’t, we just going to drop it, or if we just happen to pass by one. Catching up with friends won’t be very hard because we text a lot during this time and we know what’s happening between friends and even if we meet face to face, we usually keep it short and direct.
Making a new normal
Not much I think, because even before the quarantine started, I don’t go out that often, except for movies, and for manga, the store was just beside the college. Like before or during the quarantine, my daily life was pretty much the same, except for the fact I have to go to school.

Follow My Blog

Get new content delivered directly to your inbox.