Calorific Deficit
- When you burn calories than you take in
- 1200-1400 calories a day for women (16-18)
- 1800-2000 calories a day for men (16-18)
- Men have more because their hormones burn it faster
- 150 calories in a Coca Cola can
- Body struggles to break down sugar more than anything else
- How fast your body breaks down food
- Thyroid determines how fast your metabolism is.
Aerobic VS Anaerobic Exercises
- Aerobic - long, sustainable exercises
- E.g. cycling, walking
- Anaerobic - short bursts, intensive
- E.g. sprints, weightlifting
- Tempo needed to keep body moving
- Lower (2), Pause (0), Raise (1), Pause (0)
- Have to do both
Heart Rate
- Max heart rate
- 220 - your age
- 220 - 17 = 203
Dehydration
- More hydration (H2O) - oxygen goes to blood and carries around body - don't have to gasp for air
Fasting and Burning
- Body will target fat stores instead of food that has just been put into the body
Muscle Groups
- Biceps
- Front of upper arm
- Triceps
- Back of upper arm
- Deltoids
- Uppermost part of the arm and top of shoulders
- Trapezius
- Back of neck and shoulders
- Abdominals
- Between ribs and pelvis
- Abductor and Adductor
- Between lower abs and groin
- Pectorals
- Upper ches
- Quadriceps
- Front of thigh
- Hamstrings
- Back of thigh
- Laterals
- Sides of the ribs
MY EXERCISE
About a week ago, I injured my back doing the arch hold exercise (Superman exercise). My physiotherapist suggested for me to stay in bed for a couple days which I did. It was still quite painful after that so I held back on doing any exercise in case I strained it more. I went back to physio today and she said that I can do exercise as long as it doesn't hurt when I'm doing it. To get back in the swing of things, I decided to do a brisk walk as I also wanted to build up cardiovascular endurance. I made a route that spelled out my name. It ended up being 3.4 miles long and I completed it in just under an hour. This may not be the best timing but I had to face a lot of hills which took longer. If i were to do this exercise again, I would probably incorporate a bit of jogging with some breaks as I don't have a lot of stamina but that is what I'm working up to build. If I were to do that, I may also half the length I did for the walk to make it easier for me. For a cool down i made sure to do some back stretches that my physiotherapist showed me and some stretches for my legs.
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