9.11.2017
Two days ago on Tuesday our trainer did not show up. In this way, we experienced an issue in communication. Since our entrance to the gym was already paid for (20zł) we decided to work out for the one hour anyway. With our exercises from previous workouts recorded, we continued as we would have normally done without the trainer, in this way we learned how to adapt to these kinds of situations. We continued with our normal routine for Tuesdays on abs and legs with some workouts for arms.
For the arms, a simple exercise followed where I would lift the weight from the bottom (my hand near my thigh) and raising it near my abdomen. This was done for 20 reps and then I lifted the weight again but this time from my abdomen all the way to reaching my shoulders. And lastly, a set of 20 reps performing the exercise at full length, meaning that I raised the weight from my thigh all the way to my shoulders in one go. These three sets were repeated two more times.
Although I really enjoy our training, it is very hard for me to maintain my time because of it. Even though our lesson is only an hour long, transportation in Krakow is very time-consuming resulting in me arriving at home at 8. This does not leave me much time for homework or Internal Assessments which are due soon.
I've been thinking to reduce the lessons per week in order for me to focus more on academics but also continue with this CAS project.
26.10.2017
It has been already a month attending the gym and I have never felt better. We have created a routine where on Tuesdays we work on abs and legs and on Thursdays we do arms, chest, and back. An example of a model day at the gym for Tuesdays is first and always stretching and warm-up exercises. These include lunges, ostrich walk, and squats. Afterwards, we continue to work on leg press first with 40kg for 20 repetitions, later on, 50kg for 20 repetitions and again 40 kg.
Later on, we worked on leg extensions with a routine of 30 kg with moving the legs up and down five times and then keeping them up for 5 seconds.
This was repeated four times with 4 times moving up and down and holding for 4 seconds and etc.
Raise 5 times then hold 5 seconds
Raise 4 times then hold 4 seconds
Raise 3 times then hold 3 seconds
Raise 2 times, hold for 2 seconds
Raise once, hold for one second
Continue to do maximum repetitions (as many as we can)
It is important to keep toes from facing outward and not to rest which is very tough. Lastly, I did maximum repetitions which were 8. This whole set was repeated again for 25 kg.
The last workout for legs were calves which we did 30 kg for holding a weight of 6 kg in hand and moving the heels up and down.
Later on, we worked on abs where I lay down on a mat, raising my legs for Maxim to push them back down. We did this for 20 reps. A simple 20 crunches followed.
The workout always ends with stretching.
30.09.2017
I like to consider myself as an active person. Or at least, I used to. Ever since I arrived to Poland, the pressure and stress of adapting myself to a new environment kept me from continuing my favorite sports. Plenty of exams and homework required a lot of hours and concentration for my studying. I used to excel in tennis, training almost every day. Another discipline I for years developed was horseback riding. During winter it was skiing and in the summer; sailing. As you can see I have led a very active lifestyle. Upon my arrival to Krakow, I was very interested in martial arts, always wanting to learn it. However, another problem was time and place. Finding an institution or school that was close to my home and at times I was able to attend was near impossible. Every Monday I attend gym classes with my classmates, playing either basketball or volleyball. However, an hour and a half per week aren't enough for me. Exercise plays a key role in stress reduction, and with the upcoming exams and essays, I really needed it. A sports summer camp allowed me to learn new sports and stay active. For only two weeks. I needed something more long-term, to create a schedule that would help me direct and perform sports without procrastinating. Especially during the school year.
It is now my fourth year here in Poland and I still haven't continued, until two weeks ago. Deciding to join the gym Atlantic with a friend, I now exercise every Tuesday (at 5:30pm) and Thursday (at 7:00 pm) with a trainer. I feel more motivated with a trainer since I don't procrastinate as much and safe, knowing that I won't hurt myself during these exercises.
Last week on Tuesday, I worked on my arms with the trainer Maxim. I asked specifically to work on everything in general. Arms, legs, and abdomen. Anything to get me moving. Each one-hour lesson has this sort of framework: warm up, intensive training, stretching. After finishing the session, I left the gym feeling refreshed (despite my sweaty self) and super hyped. I have longed to have this sort of feeling for quite a long time.
This Thursday we worked more on legs, working with weights and different exercises I have never done before. For example, barbell squats. During this one session, I went from 5 kilos to a comfortable 12 kilograms. Later on, we worked on some crunches with my friend Kristina.
Perhaps it is too soon to see changes or improvements physically, but mentally? Absolutely. My stress has been significantly reduced and my self-esteem has definitely increased.
Here's a small biology lesson.
When a person exercises, the brain creates new neurons and some release the neurotransmitter named GABA which reduces anxiety. Others release additional chemicals such as dopamine or serotonin. This is why I felt particularly good after the session, I was experiencing a moment of euphoria, or in other words, "a runner's high".
Two days ago on Tuesday our trainer did not show up. In this way, we experienced an issue in communication. Since our entrance to the gym was already paid for (20zł) we decided to work out for the one hour anyway. With our exercises from previous workouts recorded, we continued as we would have normally done without the trainer, in this way we learned how to adapt to these kinds of situations. We continued with our normal routine for Tuesdays on abs and legs with some workouts for arms.
For the arms, a simple exercise followed where I would lift the weight from the bottom (my hand near my thigh) and raising it near my abdomen. This was done for 20 reps and then I lifted the weight again but this time from my abdomen all the way to reaching my shoulders. And lastly, a set of 20 reps performing the exercise at full length, meaning that I raised the weight from my thigh all the way to my shoulders in one go. These three sets were repeated two more times.
 |
| Performing the exercise with 6kg weights |
Although I really enjoy our training, it is very hard for me to maintain my time because of it. Even though our lesson is only an hour long, transportation in Krakow is very time-consuming resulting in me arriving at home at 8. This does not leave me much time for homework or Internal Assessments which are due soon.
I've been thinking to reduce the lessons per week in order for me to focus more on academics but also continue with this CAS project.
26.10.2017
It has been already a month attending the gym and I have never felt better. We have created a routine where on Tuesdays we work on abs and legs and on Thursdays we do arms, chest, and back. An example of a model day at the gym for Tuesdays is first and always stretching and warm-up exercises. These include lunges, ostrich walk, and squats. Afterwards, we continue to work on leg press first with 40kg for 20 repetitions, later on, 50kg for 20 repetitions and again 40 kg.
 |
| Leg Press with 50kg |
Later on, we worked on leg extensions with a routine of 30 kg with moving the legs up and down five times and then keeping them up for 5 seconds.
This was repeated four times with 4 times moving up and down and holding for 4 seconds and etc.
Raise 5 times then hold 5 seconds
Raise 4 times then hold 4 seconds
Raise 3 times then hold 3 seconds
Raise 2 times, hold for 2 seconds
Raise once, hold for one second
Continue to do maximum repetitions (as many as we can)
It is important to keep toes from facing outward and not to rest which is very tough. Lastly, I did maximum repetitions which were 8. This whole set was repeated again for 25 kg.
 |
| Leg Extensions with 30kg (my amused face is contrary to what I was feeling inside) |
The last workout for legs were calves which we did 30 kg for holding a weight of 6 kg in hand and moving the heels up and down.
 |
| Workout for calves with 6kg in hand |
Later on, we worked on abs where I lay down on a mat, raising my legs for Maxim to push them back down. We did this for 20 reps. A simple 20 crunches followed.
The workout always ends with stretching.
30.09.2017
I like to consider myself as an active person. Or at least, I used to. Ever since I arrived to Poland, the pressure and stress of adapting myself to a new environment kept me from continuing my favorite sports. Plenty of exams and homework required a lot of hours and concentration for my studying. I used to excel in tennis, training almost every day. Another discipline I for years developed was horseback riding. During winter it was skiing and in the summer; sailing. As you can see I have led a very active lifestyle. Upon my arrival to Krakow, I was very interested in martial arts, always wanting to learn it. However, another problem was time and place. Finding an institution or school that was close to my home and at times I was able to attend was near impossible. Every Monday I attend gym classes with my classmates, playing either basketball or volleyball. However, an hour and a half per week aren't enough for me. Exercise plays a key role in stress reduction, and with the upcoming exams and essays, I really needed it. A sports summer camp allowed me to learn new sports and stay active. For only two weeks. I needed something more long-term, to create a schedule that would help me direct and perform sports without procrastinating. Especially during the school year.
It is now my fourth year here in Poland and I still haven't continued, until two weeks ago. Deciding to join the gym Atlantic with a friend, I now exercise every Tuesday (at 5:30pm) and Thursday (at 7:00 pm) with a trainer. I feel more motivated with a trainer since I don't procrastinate as much and safe, knowing that I won't hurt myself during these exercises.
Last week on Tuesday, I worked on my arms with the trainer Maxim. I asked specifically to work on everything in general. Arms, legs, and abdomen. Anything to get me moving. Each one-hour lesson has this sort of framework: warm up, intensive training, stretching. After finishing the session, I left the gym feeling refreshed (despite my sweaty self) and super hyped. I have longed to have this sort of feeling for quite a long time.
This Thursday we worked more on legs, working with weights and different exercises I have never done before. For example, barbell squats. During this one session, I went from 5 kilos to a comfortable 12 kilograms. Later on, we worked on some crunches with my friend Kristina.
Perhaps it is too soon to see changes or improvements physically, but mentally? Absolutely. My stress has been significantly reduced and my self-esteem has definitely increased.
Here's a small biology lesson.
When a person exercises, the brain creates new neurons and some release the neurotransmitter named GABA which reduces anxiety. Others release additional chemicals such as dopamine or serotonin. This is why I felt particularly good after the session, I was experiencing a moment of euphoria, or in other words, "a runner's high".
Here is a time lapse of our abdomen exercises.
Great reflection! Detailed evidence and thoughts on HOW the exercise regime impacts your life, as well as how you have overcome obstacles and perseverd.
OdpowiedzUsuń