- Bicycle crunches- 60 reps, 3 sets
- Alternate Heel touching crunches – 20 reps, 3 sets
- Opposing leg raises – 15 reps, 3 sets
- Stretching
- Plank – 1 min, 3x
- Leg raises with Medicine ball – 10 reps, 3 sets
- Yoga Ball Curls – 10 reps, 3 sets
- Crunches with Ball – 20 reps, 3 sets
- Side Crunch with Plate – 15 reps, 3 sets
- Lateral leg raises with Plate – 15 reps, 3 sets
- Dumbbell Side Plank Crunch – 12 reps, 3 sets
- Stretching (child’s pose, downward dog, cobra)
- 5 minute walk
- 5 minute run
Week 8 Questions
The point of warming up before a workout consists of raising body temperature and increasing blood flow to your muscles. It reduces risk of injuries and stretches out the muscles. A warm up is generally 5-10 minutes, which becomes more intense throughout the duration. By using your entire body, body temperature will rise and increase heart rate. Examples of such are walking, running, biking, stretching, etc.
The point of cooling down is to return to normal body temperature, lower heart rate, and stretch out the muscles that were just worked out to prevent injury, and soreness.
It is best to stretch right in the beginning of the day and the end of the day. In the beginning of the day, the individual is stretching to get rid of stiffness from not moving all night, getting ready for the day to come and preventing injuries. At night, the individual stretches to release all the stress obtained through out the day. It is best to stretch after your workout to relieve the muscle and grant relaxation to the used body part. This will allow the muscles to stretch themselves and lessen the risk of injuries. Stretching allows the muscles to maintain flexible, strong and healthy; we need this flexibility to have a range in motion for the joints. If not, the muscles will shorten and become tight.
Most healthy adults need about 7-9 hours of sleep each night. I obtain the needed amount of sleep. If an individual is not obtaining these needed hours, health effects will ensue such as being prone to obesity, heart disease, high blood pressure and diabetes.
Two examples of healthy snacks to much on whilst studying are almonds and dark chocolate.
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