With each passing year, what I eat and how often I exercise becomes more important. As an airline pilot it can often be difficult to find the right choices of food while at work. Most airports are littered with fast food and unhealthy food choices. It is your personal responsibility as a professional aviator to plan ahead or search for healthy food alternatives. With internet access, it has become easier than ever to find and follow diet and exercise plans. Personally I use an application called my fitness pal, it helps to monitor and track my food and exercise daily. How this application works is by first setting goals either to maintain, lose or gain weight. After setting your goals the application calculates your daily caloric needs based …show more content…
I alternate between upper and lower body each session for recovery time. On day one I start with the same warm up for cardio followed by twenty minutes of interval training to get my muscles ready for weight training. The first day is chest and shoulders. I start with bench press performing three sets of ten with progressively heavier weights, from set to set. Each exercise is performed with the same basic three sets of ten reps. I then move to military press on a smith machine or seated dumbbell shoulder press. The next exercise is lat pull downs followed by pull-ups. I then finish with some core training usually hanging knee raises and extensions. This is usually when I a feeling like my arms are going to fall off so I head back to the tread mill or back on the Basketball court to finish my cardio. I finish with another twenty-five minutes of cardio and cool down with stretching for another five minutes. My second weight training day of the week I do lower body. As the same as before I begin with stretching, warmup, and the twenty minutes of cardio. After I am warm, I then start with one set of leg extensions and one set of leg curls. I do this to get my legs ready for squats. If I don’t do the warm up well and stretch my legs very well I tend to cramp up during squats. I will perform the same three sets of ten, with increasing weight per set. After squats I move back to the leg extension and leg …show more content…
I begin the same as all work outs, first stretching, warmup, and then cardio for twenty minutes. I head over to the weight training area then begin by doing a 3x10 of Brazilian split leg squats. This helps to get the blood flowing well and stretch out the legs at the same time. I then head over to the leg press machine and perform another 3x10 finishing at the max weight as the machines are not as difficult as free weights. I finish with box jumps. There are multiple height boxes and I use the two foot boxes. I perform three sets of twenty onto the two foot box. The next exercise is to use a three foot box to step off of and then as quickly as possible hop back on to a one foot box. I will do three sets of ten of these. After completing the box jumps I then head back off to cardio for the final twenty-five minutes, followed by cool down and
I plan to make some modifications to my current diet in order to reach my goal weight. My task will be strictly sticking to the Meal Plan A on the Super Tracker website. I will have to closely monitor my portion sizes. This will insure that I don’t go under my target daily food groups or exceed these target foods.
It is advisable to use a fitness tracker and a calorie calculator to enable you to follow the 3-Day Diet.
Growing up my parents ran a little lake on the outskirts of my hometown of Shelbina here in northeast Missouri. I was the "tough" one out of my family by the time I was in the ninth grade I could use two weed eaters at the same time and pick up the back end of a golf cart. At 5'3 and wearing size 16 I was big girl and was often made fun of by my peers. I wanted to be something other than the "fat girl" at school. So I became stronger than an ox and used that to my advantage. My high school coach seen me one day bench pressing a picnic table and begged me to join the weightlifting program. I excelled at the class and became known as "Pipes" I went from being the chunky girl to being the girl that was respected for my bench pressing and squats. My coach believed in me and that was all I needed to continue to do my best. That year I made a C average except for weightlifting where I got an A and earned the respect from my peers and my coach.
The focus of this paper is mechanically and automatically break down the deadlift. It focuses on the four phases of the deadlift (The lift off, pull through, the lockout, and the lowering phase) as well as the muscles involved in lifting and lowering the load. The sole purpose of the deadlift is for health and fitness. It is a core lift that works nearly every muscle in the body. Muscles from the lower and upper extremities will go through a period of flexion and extension when moving through the phases. The deadlift should be performed safely, and with proper form to avoid injury. This paper shows and demonstrates the proper form of the deadlift. There are also a number of forces acting on the load and the athlete. Gravity and external forces will be an active part of lifting the load. Images and tables are provided in the paper to better understand the movements and muscles used when performing the deadlift.
I have identified the proper way to cycle your workouts to ensure maximum muscle building results.
This process has not been easy and I have struggled to stay consistent with my healthy eating habits. Keeping my cravings under control has always been a challenge and my love of bread makes things a little harder. I also recognized that I am a stress eater. I had never paid attention to my eating patterns until I begin to keep a journal. This project has definitively helped me monitor and attain a better Healthier lifestyle.
Warm-up: Do 5 a minute walk or do 5 minutes of the movements of the following exercises without the weight and so light full-body stretches.
I found MyFitness Pal app to be easy to navigate and interpret. I found many advantages in using this app in regards to benefiting my patient 's and myself. After recording my meals, I found the app to be accurate and precise at calculating my average percentages compared to my goal percentages. I also found the process of using MyFitness Pal to be very detailed in the list of nutrients found in my food items. Even though certain meals had to be added separately, I still thought finding those food items was easy to do. Therefore, I found tracking my own diet with the use of this app to be very useful in regards to benefiting my patient 's in the future due to the knowledge I now have from this project.
My personal workout will generally follow the modified periodization model. It follows as: (Taken From http://staff.washigto.edu/griffin/period.html)
Once upon a time, I qualified for the Tae Kwon Do State Championships, to go to the Tae Kwon Do Junior Olympics in Orlando, Florida. It was my second year at the Jr. Olympics, and I was competing in two events. Sparring and forms. Forms has always been my favorite, partly because I was pretty good at doing them. Sparring was okay. I guess.
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.
Calisthenics, or body-weight exercises, can add variety to a traditional strength-training routine that uses free weights and machines for resistance. In addition to modifying the exercises to meet your fitness level, swiftly working through them with just 15 to 30 seconds of rest between the sets can boost your exercise intensity, resulting in a hardcore workout. (See References 1)
There are so many ways to keep track of the things that I eat and this is just a simple way to improve my overall health. I will be more mindful of the foods that I eat and focus on the benefits that they provide. This is my goal, and I intend to improve my life with
I kept a “food diary,” as people call it, but also took pictures of everything I ate so that I would also be aware of my portion sizes.