Wellness Project: Nutrition and Exercise - Assignment Example

Task: Wellness Project Week The first week is the week I began the running exercise and observing diet with the key goal being to achieve general body fitness (Dunford 234). The physical fitness should enable me gain more strength and reduce instances of feeling tired unnecessarily. To achieve this goal it was necessary for me to run for 30 minutes coupled with pushups and crunch on a daily basis for six days a week beginning on a Sunday and rest on Saturday. With this exercise schedule and activity, 210 calories were burnt on Sunday, 208 calories burnt on Monday, 220 calories burnt on Tuesday, 210 calories burnt on Wednesday and 209 calories burnt on Thursday. However, this was not achieved since there was a general reduction in the amount in the amount of time spent for the exercise. I attribute the reduction in time I engaged in the running exercise to my weak fitness which made me feel tired so fast that I could not run for the 30 minutes. With the exercise and a coke free diet, I managed to burn only 220 calories on Sunday, 216 calories on Monday, 224 calories on Tuesday, 227 calories on Wednesday, 219 calories on Thursday and 219 on Friday. Despite the fact that I could not achieve my set goals, I was encouraged to do more running by my roommate who constantly gave me the moral support. He kept on encouraging and convincing me to do more and more running exercise. Nonetheless my friends who kept on visiting all the time made me less enthusiastic to run but this did not stop me from running. Even though running made me tired and exhausted, I have decided that I will keep on running but with breaks between sprints. This way I will be able to run for my maximum length of time set and achieve optimal results. Week 2 The running exercise during the second week was almost becoming a habit and therefore I rarely felt tired after the running exercise. During this time there was a noticeable loss of weight with and increase fitness as indicated by the less tiring felling after the exercise. I attribute these bodily changes to the general increase in the amount of time allocation for the daily exercise. Compared to week 1 where I exercise for only an average of 24 minutes, this week’s exercise time increase to an average of 27 minutes per day. I also reduced the amount of fats that I ingest through the consumption of food that have minimum amount of fats. At this time I manage to achieve my set process goals of having a gradual process of resting after the exercise in order to maintain a relative constant environment for the muscles. I further managed to reduce the barrier of having late meals by ensuring that by 6.00 pm, I am done with the evening meals. This habit of not eating after 6.00 pm received a lot of support from my friends who decided to join me in making the behavior real and practical. Thus I received lot of moral support from friends in achieving this process goal. Despite the fact that the amount of calories burnt per day did not rise to the target o f 500 calories, I managed to achieve my outcome goal of being physically fit. This was indicated by the fact I managed to increase my muscle mass and could still fill strong even after the running exercise (Dunford524). Week 3 This is the week that I introduced the Cardio exercises to my exercising schedule. The cardio exercises were mainly in the form of resistance, pushups and crunch. I also reduced the amount of fat food in my diet. I coupled this with the usual running exercise and the cardio exercise with the aim of wanting to achieve an outcome goal of physical fitness as well as to develop a more healthy body shape. I my daily exercise schedule for week three, in incorporated running for 30 minutes after which a ten minutes stretching exercise followed. Thereafter, I encaged I pushups (15(2)) and crunch (15(3)). With this as my process goals, I managed to achieve them fully. As a result of the exercise I managed to burn 2120 calories on Sunday, 208 calories on Monday, 220 calories on Tuesday, 210 calories on Wednesday, 209 calorie on Thursday and 209 calories on Friday. Nonetheless, there were barriers and challenges in achieving these goals. Lack of sleep was my main challenge at the beginning of this week although i9 managed to overcome it at third day of this week. During this time of challenges, I could not lose hope as I got a lot of moral support from friends who joined me in the running exercise. This in itself was an encouragement enough to keep me along with the exercise. The cold weather on the other hand made it hard for me to achieve my behavior goal. It made me lazy but I really tried hard not to alter my behavior as this could lead to a deviation from the goals. I give a lot appreciation to my friends for their joining me in the exercise. This became the main source of encouragement towards achieving my goals. I further appreciate my roommate for working hard in ensuring that I really work towards achieving a physical fitness and a more health body shape (Marie 203). Week 4 During this week, I exercised for 30 minutes on Sunday, Tuesday, Wednesday, Thursday and Friday. It is only on Monday when my exercise lasted for 28 minutes. These translated to burning of 210 calories on Sunday, 208 calories on Monday, 220 calories on Tuesday, 210 calories on Wednesday, 220 calories on Thursday and 214 calories on Friday. My diet at this time just like the two preceding weeks entailed of less fatty food. At this time I did five cardio exercises with the aim of being physically fit and having a healthier diet. To get this outcome I had to run and jog for a total of 30 minutes. I also successfully participated in pushups and crunch. This week being a week marked by a lot of home works and midterm examinations, it meant little time was really available for the physical exercise. I overcome this barrier by ensuring that my squeezed time schedule had exercise time allocation in it. Since my friends were also readily available to discuss the homework with me, this made sure that less time was spent less time in the library thus availability of time for the exercise. Because of a lot of school work during this time, the week was so rough but I got through after all. All through week 4 I managed to achieve my goals due to my determination in the exercise process and my tactful handling of homework. Furthermore the help I received from my friends ensured that I got some time for the exercise. Week 5 At week five I only exercise for five days that is from Sunday to Thursday and I rested on Friday and Saturday. On Sunday, Tuesday, Wednesday and Thursday I exercised for 30 minutes and 28 minutes on Monday. The amount of calories I burnt during this week was 220 calories on Sunday, 216 calories on Monday, 224 calories on Tuesday, 227 calories on Wednesday and 219 calories on Thursday. I also took free of Caffeine food. All this was aimed at achieving physical body fitness and having a healthier diet. As to fully achieve this goal, I increased the level of cardio exercises. There was also running for at least 30 minutes per day and I also engaged myself with pushups (15*3) and crunch (15*3). At this time the spring break somehow interrupted my exercising program but my in sports for pleasure during this spring break played a key role in ensuring that I remained within the exercising process. Friends back at home could join me for the sporting exercise and hence giving the moral support that I highly needed. The environment at this time provided enough time for the exercise and relaxation as these was during the vocation. Week five allowed me to achieve my goals as I had friends during the vocation who together with did the running and sporting for pleasure. This sporting at the end of the day improved my physical fitness and allowed me to develop a healthier body shape through having a healthier diet (Dunford 152). Week 6 This is the week that my exercise time was at its maximum. At this time I exercised for 30 minutes daily for six days. These enabled me to burnt 220 calories on Sunday, 216 calories on Monday, 224 calories on Tuesday, 227 calories on Wednesday, 219 calories and Thursday and 219 calories on Friday. This is also the week that I introduced some green vegetables in my food menu. The running pushups /15(3) and Crunch/15(3) were the main forms of exercises I engaged in. With these exercises, I targeted getting more and more physically fit. The green vegetables in my diet were aimed at having an improved and healthier diet. This week being a less busy week, I got enough time for the exercises together with my friends who at this time were also enjoying the exercising process. The 30 minutes running exercise and having time to jog after the running made the whole process fun. Apart from the amusement drown from the exercise I achieved my main goal of being physically fit and having a health body shape. The environment as well was more conducive for the exercise since I was somehow getting accustom to the cold weather. The rise in body temperatures after the exercise made me feel like doing more exercise. This in a mighty way enabled me to achieve my set goals. Table showing the average time I spent in minutes for the exercise per week for the six weeks. Week 1 2 3 4 5 6 Time in minutes 24.5 26.2 27 29.7 29.7 30 Works Cited Dunford, Marie. Nutrition for Sport and Exercise. Cambridge, CA: Cengage Learning, 2011. Print. Myron, Winick. Nutrition and exercise. New York, NY: Wiley,2006. Print. Read More