So here's what February has in store for me. In addition to the classes I teach, which adds up to five hours of workout time. I'll be doing this workout on my own (see table to the right). I haven't timed it out, but I would estimate that week 1's daily workout will take about 10 to 15 minutes to do. Because the repetitions increase, for all exercises, week 2's daily workout will be a bit longer (approx. 20 to 25 mins.). Week 3's daily exercises might take 30 to 45 minutes. And week 4's daily exercises might take 30 to 45 minutes as well.
I refer to the workout as daily, but it's really Monday through Friday. Saturday and Sunday will be used for rest days, which may include walks & stretching.
All workouts, that I create for friends, clients, and classes, follow the standard exercise physiology principle of Periodization. In this case, the period is four weeks. The organized structure is based on skilled movement: jumping jacks, squat thrusts, Sun Salutation Routine (a series of movements through specific yoga positions). The progression of increased repetitions will continue to stress the body in its systems of muscular strength, muscular endurance, cardiopulmonary endurance, and flexibility (range of motion). This type of stress is good stress. When you stress the body in this way, the body responds by increasing lung capacity, rebuilding muscle fibers for increased strength, and using energy more efficiently. And if you're doing some jumping or impacting action, you can increase bone density. Additionally, motor learning and motor performance are affected. The more you practice skills the better your brain becomes at communicating with your muscles for smooth, coordinated movement.
For example (week 1, day 1): I've already completed the 5 JJ, 5 ST, 5 JJ, 5 ST and the 10 BSS. I was quite winded and sweaty from this. I rested for about a minute and drank some water. I continued with the 10 BSS. The 9th and 10th reps were a struggle. I fully expect that by Friday (week 1, day 5) I'll still breath heavy and feel sweaty, but I won't feel so tired. I'll be able to finish the 9th and 10th reps of BSS and feel like I can do more. Hence the increase for the following week. Also, my motor skill and agility will improve; making me a skilled mover for better quality of life.
I mentioned, a few posts ago, that I had a hysterectomy back in October 2013. About three and a half months ago. In December, I resumed my normal everyday movement, activity and teaching. When I teach KinastexTM, I do all the stretching and exercises with my classes. The one thing I found that I can not do is a bridge (gymnastics) or upward facing bow (yoga). My Rectus Abdominis muscles are way too tight. Although, my abs are not weak by any means, thanks to all those Sun Salutations I was doing, in addition to working-out with my classes, prior to surgery. I have also notice some interesting sensations between my bellybutton and pubic bone, where the incision was located (vertically), now a healing scar. So, I decided to take January easy, in terms of working-out. I've continued working-out with my classes and been walking. But now I'm feeling the urge to step it up a notch.
Everyone knows what a Jumping Jack is, right?! Some people have heard of Sun Salutation, but if you're not sure see Chelsi's Workout posted 01/27/2014 in Workout #2. Some people have heard of Squat Thrusts aka Burpees. There are many different variations of a Squat Thrust. In this particular workout, I will be executing the original "Standard Exercise" developed by Royal Huddleston Burpee.
This exercise is executed in four counts. Start from standing. 1) Bend knees and place hands flat on the floor slightly in front of you (squat). 2) Jump your legs straight out to the rear (thrust). 3) Jump your legs back (to squat). 4) Stand up. See image below.
This is exactly how Royal Huddleston Burpee describes the test exercise in his PhD thesis "Seven Quickly Administered Tests of Physical Capacity", Teachers College, Columbia University, Contributions to Education, No. 818, 1940.
_Kinesiology is the study of human movement; my option, pedagogy, is the study of teaching. I teach and analyze human movement to create skilled movers.
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