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fitness and pregnancy
A couple of weeks ago I found out I was pregnant. So I have been doing a lot of research on what kind of exercises I can do. The first and foremost thing I found out is that I need to keep my heart rate under 140. Walking is the best kind of exercise that I can do. Many people like yoga or pilates, but since I have not seen a doctor to find out if starting one of those is ok to start and not being able to afford to get into the stuff, I have not started any of those. Streching is good and strength training is to. Crunches and sit ups or not good to do, exspecially since my stomach muscles have already started to seperate. So I will focus on walking and streching.
Archery
Since archery season is coming up quickly in Oregon, my fiance has drug his bow out to start practicing. I have never even tried to draw a compound bow and I was amazed at how difficult it is. I could not pull it back. So, because I don't give up that easy, I have decided to practice using his son's compound bow, which is like pulling about 40 pounds. I am impressed at the strength it takes and I have been using it as an exercise for my shoulders, which are not very strong. I have begun shooting with him. I am not very good, but it is a lot of fun and it takes a lot of concentration to draw a bow and hold it for a shot. I am very happy that I have decided to try to learn archery, and maybe eventually I'll be able to draw a bow that is not for a nine year old.
Maintenance Forever
I recently decided to give up smoking. I smoked for about 10 years, and have tried to quit many times. The longest time I stopped was the day I found out I was pregnant with my daughter, I managed to stay away for about a year and a half. My parents smoke, my brother smokes. I have been around it my whole life. My parents were livid when they found out I was smoking, my mother offered me $1,000 to quit one time. I said no. I said no because I knew that maybe I could have hidden it from her for a while but no amount of money was going to get me to stop. I was hooked. First drag and it was all over. I never wanted to quit. Read more »
Using low-fat entrees
According to our text, page 153, using low fat entrees for lunch and dinner is a great way "to be more accurate with calorie intake and to simplify meal preparation." The text states that several weight loss diet programs use this plan. I have heard over the course of this term and around people in general that one of the biggest struggles is not eating out or eating fast meals due to lack of time to prepare and cook a meal at home. I have found that this technique really addresses those issues. Read more »
Important Final Days
It is important to start thinking about conducting the final fitness tests. This should be done and submitted sometime in the next week. Be sure to replicate the fitness tests you did at the beginning of the term as closely as possible, so the results will be comparable. Also, if you haven't completed and submitted a 3-day nutrition analysis, you should be doing that right away.
Once these your work is presented, you can focus on taking Exam 3, which will be made available starting next week.
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Exercise Equipment
I would have to say my favorite piece of equipment would have to be the free motion cable cross. The reason being is that it is a multipurpose piece of equipment. You can work anything from your core to major muscle groups as well as minor muscle groups. The duration and intensity is subject to change based on philosophy as well as individual goals. There is more information about this at www.freemotionfitness.com
Determining Cardiovascular Intensity
I decided to take a different approach on determining cardiovascular intensity, rather than using the traditional Heart Rate Reserve (HRR) method. While the HRR method is a fairly reliable way to get quick, and somewhat accurate numbers as to what your heart rate training zones should be; it does not take into account that 220- your age is not 100% accurate in determining your maximum heart rate. In fact there could be up to a twenty beat per minute error. Read more »
multi-vitamin? to take or not to take?
So do taking multi-vitamins really work? Do they help? I went searching for this answer and came across a lot of information. Some say that yes it is good to take especially since some nutrients are not well-absorbed in the body with food. Some also say that people who lack certain vitamins in their regular diet intake do benefit. So when do you take a vitamin? Who needs it most? There are so many questions about the pros and cons. I found a website that was helpful and wanted to share the info. Even though it is specified for women I thought some info was good for men too!
www.womenshealthmag.com/nutrition/the-truth-a... Read more »
How's your golf swing?
While vacationing in Orlando, FL I decided to give golf a try. Everyone from relatives to co-workers have been trying to get me to try golf so I finally said, what the heck, let's do it. Playing golf is really not what I expected it would be; it's actually fun to play and a great source of exercise. I didn't realize how much a golf swing can have an effect on the back and knees and how important a good stretch can help. I will continue to learn the game and play on the weekends since I had a good experience with golfing.
Nutrition Analysis
This week and next week is very important for focusing on nutrition. The nutrition analysis assignment is something that will take several days to work on, so get an early start on that. Please read through the instructions about this assignment in the Apply section of the learning guide.
Monitoring Cardiovascular Intensity
One of the best ways to monitor cardiovascular intensity is by using a Polar heart rate monitor. Polar has been designing and creating heart rate monitors since 1982. I personally love the heart rate monitor and have all my clients using one as well. The polar system combines the watch as well as a chest strap that detects or heart rate to give you an accurate reading of what your heart is doing. The main advantages of this is you know exactly what intensity or heart rate training zone you are working in. This is because you can enter your heart rate training intensities into the watch by using the HRR formula. Or what most people due is get a metabolic assessment done which determine peak heart rate, anaerobic threshold, aerobic base, as well as all five of your training zone. Read more »
Trying to run with rope tied around my ankles
Again I have been reminded that fitness for life and wellness have several key elements and when one element or another is not properly dealt with you feel like you are running as hard as you can and as fast as you can but you keep getting tripped up by rope tied around your ankles. Read more »
Helpful fitness website
If any of you have the time please check out the web link below on various fitness The helpful hints page has information ranging from determining heart rate to a very helpful resource guide at the very end of the guide. Check it out!
http://fcs.tamu.edu/health/Health_Education_Rural_Outreach/Health_Hints/2006/jan06/workouts.pdf
Life Happens and My Plan To Help Prevent It In The Future
Since the end of last week up until yesterday I have not been able to work out. We had a family emergency happen that is far from over. I quickly realized and learned how quickly my workout schedule can be interrupted. In my head I would tell my self I need to work out but between time, energy, and everything else I have had a hard time "fitting it in". Read more »
Fitness Website: "MyFitnessPal.com"
A month ago my best friend told me about a website called, "myfitnesspal.com." It is a website that tracks daily calorie intake, daily exercises, and monitors the progress of weight loss. I signed up, and the website reminds me of this class a little bit because it tracks your exercises. It has a place to log food intake and exercises. In addition, there are some tools on the website. They include weight loss ticker, BMR (Basal Metabolic Rate), and a BMI calculator. The BMR calculates, "how many calories you would burn if you stayed in bed all day." This was quite interesting. It said I would burn 1,304 calories if I just stayed in bed. I understand that the BMI is not a good test, but I used their calculator anyway just to see the result. Read more »
Getting your kids involved in an exercise program...
Today, I took my kids running outside for 30 minutes. We ran 1 mile. My son is 12, and my daughter is 8. I thought my son would object to the idea and my daughter would be excited since she is a runner. The opposite thing occured, and my son excelled in running and loved it. My daughter complained the entire way. Tomorrow we are going running again. I loved mixing up my work-out routine and including my kids. My goal is to establish working out as a fun routine for my children. When they grow up and move out, I would love for them to continue incorporting working out in their lives. I also want to establish the importance of working out and the benefits. Read more »
Planning For Change
Over the past 4 years since I was involved in sports I have worked out constantly 4-6 days a week. The one downfall with this is I was usually only doing resistance training. Sometimes I would do cardio but that would be at most three day per week. My change will be to implement more cardio into my workout regimen due to all the help benefits that go along with it. Right now I lift weights Sunday, Monday, Tuesday, Thursday, and Friday (sometimes Wednesday). I will plan to do cardio on Sundays, Mondays, and Fridays. The reason for this is I do not have meetings on Mondays and do not work Fridays or Sundays. The main obstacle in my way is myself. I work at a gym so there really is no reason that I cannot do cardio. Read more »
Spiritual Wellness
As I was reading over seven dimensions of wellness I was surprised to see spiritual wellness in there. There are many people in this world who are not religious and some who do not believe in a higher power so to see this as one of the dimensions was shocking. Read more »
Exam 1 & Grading
A reminder: tomorrow is the last day to take Exam 1. In about a week, I will be grading your work for the first half of the term using the Application Rubric. This is an important week to get work submitted and your workout logs up to date.
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