Thursday, October 27, 2016

Fitness Journal 2016

      I am writing this fitness journal to document two-weeks of my physical activities. The benefit of a fitness journal is to track my daily activities that add value to my fitness routine. It also helps me monitor the frequency and duration of my physical activities. I hope that this journal will enlighten me on how else I can maintain a fit body.

October 13, 2016 (Thursday)
Routine:
I leave home to go to school by riding my bike. It takes me 40 minutes to an hour to go to school Then I climbed the stairs going to my homeroom class. Next at lunch time I used the stairs again to buy my lunch at the cafeteria. I take my lunch up to eat with my friends so I use the stairs again. The next time I will use the stairs is during dismissal already. Finally I bike going home.

October 14, 2016 (Friday - Music class)
Routine:
I rode my bike to school. I have Music class so that means I have to add two more flights of stairs climbing to my usual routine today. I biked again going home.

October 15, 2016 (Saturday)
Routine:
On Saturdays, I usually stay at home because this is my first day of rest day. I don't do much physical activity. Also, there is a super typhoon announcement today.

October 16, 2016 (Sunday)
Routine: It's my Mom's birthday. We don't go out the house because it is a stormy day.

October 17, 2016 (Monday - Design and Arts class)
Routine:
Classes are not cancelled despite the super typhoon announcement. Today, I biked, climbed the stairs and walked briskly.

October 18, 2016 (Tuesday)
Routine:
I just do my usual routine including biking, climbing the stairs, and brisk walking

October 19, 2016 (Wednesday - P.E. Day)
Routine:
On top of my usual routine for the day, there is additional activity we do during PE - playing badminton. We start by practicing with our partner. We play a singles game. We aim for one set of 11 points to end the game. Then we play a doubles game against another team. The game ends when a team earns 30 points. We have three games of doubles.

October 20, 2016 (Thursday)
Routine:
I rode my bike to school. My primary means of transportation is by walking. Then I go home again using my bike.

October 21, 2016 (Friday - Music class)
Routine:
I rode my bike to school. I have Music class so that means I have to add two more flights of stairs climbing to my usual routine today. I biked again going home.

October 22, 2016 (Saturday)
Routine:
I did not do much physical activity. I have been very busy doing school work. I stayed at home doing my homework.

October 23, 2016 (Sunday)
Routine:
I have many school requirements to finish so I did not do much physical activity. In the afternoon, my mom sent me outside our unit to buy snacks. I walked going to the store and I also walked to go home.

October 24, 2016 (Monday - Design and Arts class)
Routine:
I found out that the rear tire of my bike is soft. I decided to fill it up with air so i walked from our condo to the vulcanizing shop. However, they were still closed. So I walked back again to the parking lot to return my bike. Then I had to walk back again from the parking lot to the street outside to catch an FX van. Same as before I use the stairs to move around school. Finally, going home I walked from school to IPI to go catch a van again to bring me home. I walked to the parking lot to get my bike fixed but when I reached the vulcanizing shop it was already closed. I returned my bike in the parking lot.

October 25, 2016 (Tuesday)
Routine:
I walked from our condo to the street outside to catch a van. I used the stairs to move around the school. My mom and I walked from school to IPI to go catch a van to bring us home.

October 26, 2016 (Wednesday - Intramurals)
Routine:
To get to school, I walked to the street from our home to catch a public van. At 8:00 am we left for Pinagbuhatan Court in Pasig for our Intramurals. I played 5 games of badminton. My partner, Basti, and I won three games but lost two. After the event, we rode a bus to go back to school. I used the stairs to move around the premises. My mom and I commuted today. Going home, my dad picked us up in school.

According to the website, Better Health Channel, "the health benefits of regular cycling include"
  • ·         increased cardiovascular fitness.
  • ·         increased muscle strength and flexibility.
  • ·         improved joint mobility.
  • ·         decreased stress levels.
  • ·         improved posture and coordination.
  • ·         strengthened bones.
  • ·         decreased body fat levels.
  • ·         prevention or management of disease



From the time I made this blog, I have been biking twice a day from Mondays to Fridays to go to and from school.
Because most of my classes are found on the third floor, I need to climb the stairs up to the third floor. I also buy my lunch at the cafeteria and I need to go to the first floor to take my Design, Music and Arts class. I use the stairs at least 6 times a day. Stepjockey enumerates the benefits of climbing the stairs below:

  • ·         Burns more calories per minute than jogging.
  • ·         Reduces cardio risk by more than 30%
  • ·         Helps control weight and builds muscle tone.
  • ·         Saves up to 15 minutes a day and cuts carbon.
  • ·         Easy to build into your life and make a habit of



Brisk walking has several benefits according to Mayo Clinic. These are:

  • ·         Maintain a healthy weight.
  • ·         Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes.
  • ·         Strengthen your bones and muscles.
  • ·         Improve your mood.
  • ·         Improve your balance and coordination



Lastly, our PE class this term focused on badminton. I play badminton only during PE class. Here are the topmost benefits of playing badminton as listed by Health Fitness Revolution

  • ·         Physical fitness
  • ·         Develops athleticism
  • ·         Increased muscle tone
  • ·         Psychological benefits
  • ·         Social health
  • ·         Good for overall health
  • ·         Flexibility and muscle strength
  • ·         Mobility
  • ·         Weight loss



Sources:

Health Benefits of Stairs Climbing. Stepjockey. Retrieved from 

Cycling Health Benefits. Better Health Channel. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits

Top 10 Health Benefits of Badminton. Health Fitness Revolution. Retrieved from http://www.healthfitnessrevolution.com/top-10-health-benefits-badminton/

Walking: Reduce Your Waistline, Improve Your Health. Mayo Clinic. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261





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