So, what is this Get Active Fit for Cross Country about? Open this screen castify video to find out.. Don't laugh. I get really self-conscious and nervous.
Whaea Ruth's First 'lockdown' Screen Castify
I would love it if you post when you have done a training and what your progress is. Kia kaha tatou katoa!
Beginner's Running Guide Sorry this site has ads but ignore and look for the helpful advice. I think I'm going to have to start here too!
Intermediate Runners
Day 1 27 March - OMG Did Day 1 for Beginner's Running Guide. Didn't know I had let myself get so-o-o unfit. Leg muscles so atrophied (lost muscle mass) had trouble with mechanics of running and felt discomfort in my hips. my poor heart muscle struggled too so I got close to my max heart rate
220-59 (my age) = 161bpm. Was in the 150s at one point. By minute 16, not much difference between the 'run' and the walk.LOL Favourite parts,the warm up,the walks and the warm down. Will do one of the following core workouts later
Flat Belly and Round Booty workout Really challenging only made to 8min 30secs last time
Core Exercises for the True Beginners Informative and gives good advice on 'form'
3/04/20
ReplyDeleteToday and the 2nd of April I decided to go for a 5km and 6km walk/run. It was really challenging because it was hot and the gravel were quite slippery lol. I challenged myself to run to the highest hill on our farm which was 6km away which was tiring as heck! Listening to music made my running more easier because there were some songs that made me push myself even harder. In the end I made it to the top of the hill took some pics then walked it back all the way home haha. I'm quite glad I got out of the house and done something.. :) Hope everyone's safe during iso and STAY HOME! hahah
mmmmmmm kia ora, kia ora
DeleteDid you run there and back (approx 12kms) Poshy? If so, that's a long run. As you know exercise enhances your taha tinana but it also enhances your taha hinengaro and taha wairua I'll leave it to you to consider that further. Although you can only train with those in your bubble,enhancing all three dimensions of your hauora, in turn helps you have calmer,happier interactions with others in your bubble so include physical training of some type every day.He wero tenei.
DeleteDuring the lockdown i have worked out everyday at 5pm for an hour, before my workout i run 50 laps around my house (since im not allowed to leave).
ReplyDeleteSo far i have done this since the 1st of april up to today.
On the first day i DIED but since then i have built a fitness pattern that i make myself do everyday and i challenge myself on each exercise to do more then what i aim for. Anyway thats it for today, byyyyeeeeeeeeee.
aww Good girl Kiahni, good to see ur not watching vampire diaries all day😍👀
DeleteSays you!!! pft
DeleteIt's great that you are building physical activity into your lockdown days Kiahni.What types of activities are you doing after your laps? Have you tried the core workouts above?
Delete4/04/20
ReplyDeleteJust about every day Me Ashton Ngawati and my brother having been going fora runs from our houses on the track to town and back and doing training that Ashton does at his school down at UK rugby fields in Taumarere. I challenged my self to push my self harder and do a strategy where I did a run and jog past every corner and bridge on the track. Listening to music really inspirated me to try harder and keep up with Ashton. At the end of our runs and trainings we put the song "Roxanne" on and everytime the word "Roxanne" is said we have to do a burpy-pushup and it gets really hard towards the end of the song. Anyway im quite happy ive been getting outdoors and staying fit, hope everyones doing the same :))
Sounds like an interesting training Mark. I hope Ashton is in your bubble and you are all keeping yourself safe.
DeleteI smiled at your description of your Roxanne routine - how creative of you all to come up with that. I hope your classmates read it and are inspired to try something similar because a lot of them identify music as a motivator.Your running strategy sounds like a training method called 'fartlek' (look it up on the internet) I hope you are allowing adequate rest in between trainings. Please read my response to Thomas to understand why. Finally, if you haven't already,start a Training Diary to detail type of training,time,distance and heart rate. See my response to Brooke and Tyissa to learn when and how to take your THR. Keep it up Mark. You're doing great!
Umm during this lockdown I've been doing some workouts n exercises. I cant remember the exact date I started cause I dont even know what the date is sometimes. But I try to maintain a steady focus whilst trying to workout cause my siblings r hoha and im getting a little too relaxed and used to not being active. But to prevent this I will push my self harder and really use 100% effort in each workout I do. Will also start running.
ReplyDeletek hope everyones safe n keeping healthy n fit🤣!
good to see your getting off netflix jo.... x
DeleteAs I replied to Poshy,being active not only enhances your taha tinana but enhances your emotional well being and therefore helps you cope with the lockdown conditions. Start a Training Diary and train differently every day.TV1 has Body Combat and Body Balance at 9am every weekday and both are good workouts on non-running days. Don't forget to monitor and record your training heart rate (THR). Kia kaha Jojo.
DeleteThis comment has been removed by the author.
ReplyDeleteToday I did 10 hill sprints of 12 seconds it was quite challenging as the hill is long and steep, my legs were burning lol. After 5 laps I recorded my pulse rate and it somewhere around 150 bpm, I was struggling to keep count:( .30 minutes after I got home I did a quick ab and core workout that I've been doing 4 times a week for a couple months which is..
ReplyDeletecrunches, bicycle crunches, mountain climbers, side v ups, dynamic planks, knee touches, toes touches, leg lifts and crunch claps. 3 sets of 12 reps.
Hope everyones staying active & healthy :)))
Sounds like a well thought out and demanding workout Brooke. Well done! I like the fact that you're including detail in your blogging. I find it is easier to take my pulse for 6 seconds and multiply that by 10.eg 16X10 =160bpm. After a hill sprint I bet your heart rate is higher than 150bpm. Are you keeping a Training Diary?
DeleteDuring the lock down I have have gone on 5 runs around the domain in Kawakawa close to my house. The run is roughly about 3 km with a couple small hills and 1 big one. After my run I spend 10-20 minutes in my backyard doing a ab and core workout. I have also done ab and core workouts about three times without the run. I haven't done much, as exercise is definitely not my thing but I do try and convince myself to get out of the house and do something cause all I do is eat lol. My goal is to go for a run and do a workout at least 3 times a week.
ReplyDeleteHope everyone is staying safe & active !!
Ka nui te mihi ki a koe Tyissa. It takes a lot of internal motivation to train when individual training is 'definitely not your thing'. I know you prefer playing sport and training with others but unfortunately the lockdown conditions prevent that. However,keeping, even improving fitness will benefit you when sport does resume post lock down. Start keeping a Training Diary,detailing distance,time taken and your heart rate 1/2 way through and as soon as you've finished your run. Also,I challenge you to run/walk every other day (seer beginners guide for times) Haere tonu Tyissa.
DeleteDuring the lock down I have have gone on 1 3km run and 3 5km runs around wear i live, it has been exausting because all i do every day is get wood and when i am done, all i wont to do is sit back and watch some netflix, so it is hard for me to go for runs because im so tired after working but all good, getting fit is good i guess, well have a good lockdown.
ReplyDeleteit was great to see you in our Google Meet today Hikairo. Many of us have to do physical training because our daily lives are so sedentary Hikairo. If you are exhausted from 'getting wood',it must be a real workout! However, running targets and improves your aerobic (cardio-vascular) fitness so is worth doing 4 times a week. Start keeping a Training Diary and include details like distance run,time it took you,and heart rate. See my response to Brooke and Tyissa for how and when to take your THR. Kia manawanui Hikairo.
DeleteNearly everyday on lockdown between 6 and 7 in the morning I have been going on runs to Simpson park and back to my house on the cycle track which is about 5 km all up. Once I arrive at Simpson Park I would exercise for about half an hour there using the tires and pull up bars supplied for us. Most of the runs I have done have been quite difficult as the weather would be hot and dry. One resource that would help me run was my music because there were some songs that would make me push myself to the mental limit. I would always make sure I would stretch my legs and arms before I run so I wouldn't get any pain in my body. I am quite glad that I am getting out of the house and getting some daily exercise. I hope everyones doing the same :)
ReplyDeleteWow,your FREQUENCY (how often you train) is very high Thomas. You are obviously a strongly,self motivated young man - but we already knew that.Ka mau te wehi! Be careful not to overtrain. Your body needs rest days so it has time to recover and repair from the stress you place on it.You see,during your 5km run you are deliberately stressing your heart, the muscles that support your lungs,your lungs,the muscles you use for running (small tears in the muscle) and your vascular (blood vessel) system. This 'stress' causes all of the organs and systems I listed to respond by recovering and improving their efficiency so they can perform better next time.But they need TIME (and food) to do that. So build rest days into your program.Those rest days don't have to be without ant form of exercise at all -just activity that isn't running. Try Pilates and Core workouts. I'd also like you to start keeping a Training Diary (see my response to Hikairo,Brooke and Tyissa for details. Kia kaha Thomas.
DeleteToday for fitness I ran 2 km in 15 minutes. I then came back and did some core fitness for 20 minutes and honestly almost died. It was very challenging because I do not have the right environment to do a workout in and it was raining when I went for a run so I put my ankles at risk. What helped and motivated me today was having music in the background. Music gets me in a good mood and I get things done quicker.
ReplyDeleteOther classmates of yours report that music helps them train too Adelia. I too need something to distract me from the tedium and 'pain' of running so it is good that you all have found something that helps you overcome the reluctance to run. Believe me,running is very good for your constantly injuring ankle joint as there is no sudden change of direction so prevalent in sports like Netball.Volleyball and Turbo Touch.In fact,this enforced rest from sport gives you the perfect opportunity to properly recover,rehabilitate and strengthen the muscles that support your ankle joint rather than putting them at risk. So, run 4 times a week,gradually increasing the distance and time. Also,stretch around your ankle joint 3 times a day and do some balance exercises. Try 'Ankle Strengthening Exercises & Stretches - Ask Doctor Jo' on Youtube. Just use a towel instead of a band.
DeleteKeep a Training Diary and you can just copy and paste from there to this blog. See my response to Brooke and Tyissa on how and when to record your THR. Kia kaha Adelia.
During Isolation, I encouraged myself to create a routine that consists of working out and fitness. I created a daily work out routine to avoid gaining weight and losing my level of fitness. On April 6th, 8th and 10th I decided to go for a 2km, 4km, and 6km run in that order. I increased my run by 2 kilometres each day to challenge myself in order to keep my body fit for all sports. I skipped a day between each day that I run because including the extra work out, my joints and muscles feel tense at the end of the day. I do my workout everyday because in my opinion the pain feels good lol. I also stretch every night to keep up with my flexibility. I am also meant to be meditating to clear my mind everyday and eat healthy but obviously that wasn't going to work out. These motives keep me busy and occupied during this Isolation. It is a effective way to effortless keep my body fit.
ReplyDeleteWell, following our Google Meet yesterday morning, I took my resting heart rate (RHR) which was 16 beats in 15 seconds x 4 = 64 beats per minute (BPM). I then went for a walk with Mrs Scott that was 40 minutes in DURATION on an undulating track (up and down small hills). We do this walk 5 -6 days each week. However, there is one section that requires me to climb 80+ stairs and at the top, I recorded my heart rate which was 112. At another steep section, I recorded my heart rate again and it was 112 also. When we finished the walk we did 15 minutes of gentle yoga to help with some core body strength and flexibility. Not a strenuous workout (for a teenager) but at 55 years old, it is sufficient for today. At my age, my training heart rate zone is roughly between 115 - 140 BPM. After spending 3 consecutive hours on a computer I was desperately in need of some mental detox and the walk does wonders for recharging the batteries and mental state. Today, we're going for a 2 hour walk on a coastal track to provide a bit of "OVERLOAD" as a change to our usual walk and we'll add some more yoga exercises to our current exercise regime to finish. Both Mrs Scott and I have a real appreciation for how our walks plays a significant part in positively impacting all 4 of the dimensions of our Hauora.
ReplyDeleteDuring this lock down I have been for one 2.5k run LOL and a couple of mornings I have been doing Tabata workouts: 5 sets of 30 seconds and 8 cycles! with 10 second rests between each set and 1 minute recovery during cycles. During the 1 minute recovery I do bicycle abb thingys which is a killer when your suppose to be recovering!!And when you don't like exercise LOL Most days I don't actually do exercise but I'm out dong wood and working on the farm so I consider that a "work out"
ReplyDeleteYou are right Moana, physical labour which demands a lot of repeated muscle contraction can be considered a workout. However, you still should schedule a running program into your week. Running is CONTINUOUS training and makes great demands on various organs and systems in your body(see my response to Thomas for more explanation) If you don't like running, turn to TV1 at 9am every weekday and follow the Les Mills Body Combat and Body Balance. Both are excellent.
ReplyDeleteWOW! There's a whole lot of "training terms" coming out of these blogs. It's really interesting to see what our PE students get up to in terms of physical activity outside of participating in sport (which is a No No right now).
ReplyDeleteI was searching on the net for a range of different home workouts and then it dawned on me......All those years ago Billy Blanks produced a series of home Tae Bo videos which you can watch on YouTube. I went on and there was the Basic Workout in all its glory! The others in the series are all there as well. I'm sure the guy made a zillion dollars from them. For our students I think they should consider using them as another alternative especially on rainy days.
During the lock down I have gone for runs along the track which is quite close to my house where the distance is roughly 2-3 km. After my run I usually followed the flat belly and round booty workout or on other days I just focused on working my abs. On days where I was unable to go for a run, I used resistance bands and weights. Most days I didn't really workout lol because I was usually at the farm helping my dad build a house.
ReplyDeleteBuilding a house! Pono? Well that is an education in itself KC Jean. I notice you didn't included details like how often you have run (frequency) your training heart rate (intensity) and the length of time you devoted to your workout (duration) I'm really glad you are doing that Flat belly and Round Booty workout. He wero tena hei whakoti ne? I'd like you to start a Training Diary KC Jean. I'll tell you all why in our Google Meet.
ReplyDeleteDuring the lock down I have been running around the farm(7km)x3, doing ab work outs, (20) push ups every morning and weights(kg 15). (15 Re-pis)x4 on both arms, Ab workouts high knee taps,Russian twists, leg raises, hip raises, flutter kicks, plank kness to elbows.
ReplyDeleteYou have included great detail here Te Kairangi and 7km runs are very long. Training your abs every day is demanding too.Ka rawe. Press ups are a great exercise too as they challenge the muscular strength and endurance of many muscles,namely,the trapezius and latissimus dorsi in the back,the triceps,biceps and pectorals. I suggest you alternate run + ab workout one day and muscular strength and endurance the next. See my response to Thomas's post for reasons why. Haere tonu Te Kairangi. I have dropped a Training Diary into Hapara for you kindly constructed by Tyissa. Every time you train, make an entry into that diary and choose one entry every couple of days to copy and post here.
DeleteToday I did a broken bronco which is a bronco (20,40,60) but I had a 1 minute rest between each shuttle (5). It was quite challenging as I tried to do each shuttle under 1 minute so I had to push myself to run at a quite fast and consistent pace. I also tried to do some yoga that I watched on youtube. I am definitely not flexible lol, but it was something new and different which was good.
ReplyDeleteAnother great training Brooke. This is called INTERVAL training as you have an interval of intense activity followed by an interval of rest and targets your lactic acid energy system. Please take your heart rate after every 20,40,60m interval. I'm glad you tried yoga. If you want to try a faster yoga-type training,tune into TV1 at 9am for Body Balance.
ReplyDeletei haven't been posting what ive been doing but me and my sibling have been doing this 30 minute tranning everyday, wich is pretty much 6 5 minute drills with a 1 minute break in between, wich isnt all that much but its something. and i also tried to do that exercise that whaea ruth put up wich was a challenge but i didnt do it all cause i had a call this morning, but it makes you feel really good throught the day.
ReplyDeleteWhich training that I posted did you do Desiree -write the title (details) so I can picture it better. Also, the 6.5 minute drills you are doing -are you following a video? If so write the name here so I can search it up and maybe even use it if you recommend it. You are right 'something' is better than nothing at all and I'm glad training makes you feel better throughout the day. This is one benefit of physical activity -it helps improve your mood (emotional well being) Challenge yourself to increase the length of time you train a little each day Desiree. He wero tena.
ReplyDeleteDuring lock down I've tried my hardest to sprint 400m up to see the whanau, and once I got there I've been doing a rotation of core and arm workouts, (Knee-to-elbow crunches, sitting twists and flutter kicks x10) and (dumbbell curls, tricep dips and a set of push ups x10) then sprint back home. Then after that I take a 2-3 min rest, then I'd go for a 3km jog.
ReplyDeleteSounds like a good training Alan. How intense was your jog and how many times per week do you do the above training? Try taking your heart rate half way through your 3km run. See my reply to Brooke's comment 17 April for how to do this. If your Training Heart Rate (THR) is around 150-160bpm then you are training at the right intensity to improve your cardio-vascular fitness. If it is below 150bpm you need to pick up the pace. Take your heart rate just before you start your warm down and record that too.
Delete24/4/20
ReplyDeleteSince there hasn't been a lot of sunshine lately and its been raining I've just been doing a hundred press ups each day 25 each but equally split through out the day. But today at 12.30pm I went fora run with Ashton, sadly Ben couldn't take part because he had classes but that was ok because we were mostly going to focus on doing long distance running.
Ashton and I ran from my house to the rugby grounds to get our intensity level up and then did stretches for 10 minutes. We then did a quick lap around the field and got back intime to get ready for "Bronchos" Bronchos are when you run to the 20 metre line (run back) then the 40 metre line (run back) and then the 60 metre line (run back) we did that repetitively until we were both nakked. We didn't do Roxanne today as we were running out of time as I had a class at 3pm but by Monday I will be sure to do a full work out as there is no online classes.
30/4/20
ReplyDeleteToday after my online classes I decided to do a 30 minute cardio workout. What I found to be the most difficult was the upper body workouts. I done a bit of workouts involving weights which made it quite hard but made me feel good. I had my songs blasting which helped me improve the quality of my workout and putting myself in a better mood. In the end I felt more awake and energetic.
Cross training (using a variety of training methods over the week) is a great idea Poshy as each training method challenges different fitness components. Some training methods have exercises which challenge the same muscles and systems but challenges them in a different way. Keep your training FREQUENT (4-5 times a week) and blog at least once a week. A good idea is to copy and paste all your trainings for the week from your Training Diary in that ONE post. Whuuu,tino klewa au!
ReplyDeletethrough this lock down I have been doing little 50 minutes of working out to be active for e.g in this 50 minutes I do 30 push up the I do some ab work outs take a 1 minute break and then I start benching a gas bottle which weighs at lest 30 kg something light then after that I do a little warm down by doing 15 more push ups. I need to start doing runs though and yeah thats what my workouts is looking like hope yous enjoyed reading this
ReplyDeletethen*
DeleteI had to laugh when I read that you are benching a gas bottle. I'd love to see a photo of that Darryl. I'm thinking of you writing a portfolio entry for your My Active Lifestyle assessment on "Lock down Training". You will have to write an explanation which includes details about how often you trained,types of training and what factors influenced your participation. So,writing up any time you are significantly active,running,even playing games with whanau will help you with that assessment Darryl.
Deletetoday i went for a 1 kilometre return run with steep gradient up hill. I ran my quickess up the hill making my legs burn. I do a core exercise of 50 sit ups, 20 v-sits and 20 minute blank before my shower, i do this once a day(only the core exercise).
ReplyDeleteA short,high intensity run must push your training heart rate (THR) very high Hikairo. Great to see you frequently training your core.It is an area which is often under trained yet is essential for good performance in sport as the core forms the 'foundation for good:
ReplyDeleterunning and jumping form
throwing and passing
kicking twisting,turning and evading
and many other movements.
Do you really plank for 20 minutes? Seems a little OTT.
How do you feel during and after the workout?
02/05/20
ReplyDeleteThis afternoon I decided to join my sister in her 5km around most of Moerewa. It was pretty tiring and sore throughout the whole run as my body hadn't fully recovered from my last workout but we carried on until the end. We ended up shaving off 5 minutes from our last time which was 47 minutes but today we got 42 minutes which is pretty great! We both motivated each other to run a bit further passed the places we'd usually stop at and we were just stuffed and puffing hard out...But it was all worth it, we were glad with our results in the end..
Training with someone else in your bubble is a great way to gain motivation to train Poshy. There are many (of us) who prefer for our physical activity to be with others,chasing a ball and having fun. You would readily devote an hour plus to a vigorous game with your friend, competing and laughing together. However,we can't do that yet,so running alongside your sister,challenging each other to push that little more is the next best thing.Are you training in other ways apart from running?
ReplyDeleteYup! We go for runs 2-3 times a week and then a bit of cardio and fitness in between.
DeleteOn Friday I done a pyramid workout in twos to ten. Inbetwen each set I ran 100m down hill and 100m up(200m). The 10 exercises in each set included leg, arm and core exercises. The duration of this exercise was 35minutes(aprox). So I basically done a 1km run all up which is the most your gonna get outta me! LOLOLOL
ReplyDeleteLOL alright Moana. The training log you shared with me demonstrated you certainly have been physically active all lock down and you are starting to 'slip in' some of the anatomy info' you are learning in your theory work into those reflections. So,I'm not going to criticise you for your 1 km in total run. The key is to get your heart rate to 140-140bpm and keep it there for most of the training. I am confident too that you will be able to write a well supported explanation for your Lockdown Training portfolio entry (assessment for My Active Lifestyle) upon your return to school. You are working brilliantly over this lock down Moana. Thank you.
Delete02/05/20
ReplyDeleteOn Saturday the 2nd of May, I encouraged myself to run for 1km straight and run up and down a steep hill 3 times. After that I ran home and stretched all of my muscles to warm down my body. My gastrocnemius muscle felt tense so I stretched for a long-period of time to decrease the tensity of the muscle.
03/05/20
Yesterday, Sunday the 3rd of May, I decided to commit myself to a indoor physical activity due to the weather. I did a short work-out containing 3 sets of 15 ab kick-outs, 15 crunches, 15 single leg-raises each side, 15 press-ups, 15 sit ups, 15 russian twists and a 45 second plank. This small work-out was challenging but somewhat fun. I will continue with my recent work-out routine starting today.
01/05/2020
ReplyDeleteI like to add things to make running a bit less boring, so today I did shuttles (20,40,60), bear crawl 20 run back, army crawl 40 run back, run 60. (5). I found it challenging, but it was quite fun and funny lol.
02/05/2020
I did my ab & core workout which is in one of my other blogs ^^ then I did a 12 minute leg workout (30 seconds each exersise with no rest)
Sumo squat with calf raise, hold with calf raise, pulse lunges left, pulse lunges right, jump in-out, squat hold, outer thigh lift left, outer thigh lift right, wide squat right, wide squat left, jump in-out, squat pulses, sumo squat with calf raises, hold with calf raise, side plank leg lift right, side plank leg lift left, 1-leg glute bridges right, 1-leg hold right, 1 leg glute bridges left, 1 leg hold let, glute bridge hold, booty lifts, booty toe taps, booty single leg lifts, booty hold. I got this off youtube.
04/05/2020
I did some getting and off the ground work. I did a broken bronco (20,40,60), but got down on the ground at each line. I had a 45 second rest between each shuttle (5). Afterwards I did my ab & core workout.
I like that you know yourself well enough to add variety into your run trainings Brooke. That keeps your mind involved and your training fresh and interesting. But the added benefit of including bear and army crawls is that you increase the endurance of muscles like biceps,triceps,deltiods,trapezius,latissimus dorsi,abs,obliques and more.
ReplyDeleteYour training on 2 May was very muscle specific too. Well done on continuing to vary your training methods over the week Brooke. You are doing a fantastic job in both practical and theory challenges.
22/4/2020
ReplyDeleteMy thoughts about today's run was that I think I did pretty well I tried the beginners guide but changed it up a little by sprinting to one power pole and walk to the next towards the end of my run I was getting tired so my sprinting turned into a run/jog which means once I started slowing down so did my heart beat but pai ana I am very proud of how I did today.
24/4/2020
On Friday I used the link from the blog and did the flat belly and round booty workout. I really enjoyed it because I could do it in my room and it was challenging for me to do. I only did 15mins of the video as I had things to do but I liked doing it. The next day my abs were very sore which meant I did not do a workout the next day lol
30/4/2020
Today I completed a workout that one of my mums friends had sent her for me and I must say I died lol. I think why I found it so hard was because I haven't done anything in a week (NAUGHTY) which meant doing a big workout wasn't the most ideal plan but I do think I did a great job there were a few stops in between all of it but I got it done.
05/05/2020
ReplyDeleteToday I did a 10min upper body workout (30 secs each exersise no rest)
Lay down push up, shoulder push up, shoulder circles backwards,shoulder circles forwards, flappy bird, push up on knees, superman, superman reach out, superman rotation, dolphin hold, back squeezes,triceps push backs,triceps push together, side push up right,side push up left,push up on knees,plank arm rotation right, plank arm rotation left,plank with arm reach out, dolphin hold.I got it off youtube Pamela Reif :))
sorry im still getting use to this blogging stuff but for the past 5 weeks my family and i have been doing a 5km walk to affco and back from the end of otiria rd where we live to the affco and when we get back we pump out the hr workouts with the les mills channel its been pretty cool geetting to do it with my family so today we just got back from our 5 km walk at 7ish we going to do sum upper body workouts real soon ill post up now that i know i can i apologize for not making the effort earlier on
ReplyDeleteCleveland......its great to have you on board and we appreciate you making the effort to contribute to the blogging. I have always felt the best time to exercise is early in the morning and being able to do it with whanau makes it easier but collectively all of you can share in the benefits. Good stuff!
DeleteYesterday afternoon around 5 I jogged from Simpson park to the end of affco which is 3km having only two 30 seconds walking breaks. But I do not stop there once I get back home I do a 10 minute core work out once I get back home. 3 sets of 10 crunches, 3 sets of 10 flutter kicks finishing it off with 3 sets of 10 leg raises including 1 minute breaks in between each exercise
ReplyDeleteKia ora Alisi and welcome back! Good to see you are continuing to be active during lockdown. I'm curious to know if you've managed to maintain a regular fitness programme and what fitness goals you might be working towards? Would you be willing to share how often you train during the week and is your focus solely on aerobic endurance and core body strength? Do you build any flexibility exercises into your training?
ReplyDeleteThis comment has been removed by the author.
ReplyDelete05/05/2020
ReplyDeleteLast Tuesday, My cousin and I walked down to the marae and decided to do a short work-out. Our work-out included 2 sets of 15 push ups, 2 sets of 15 sumo-squats, 2 sets of 15 crunches, 2 sets of 15 glute bridges, 2 sets of 30 second planks, 2 sets of 15 russian twists, 2 sets of 15 hydro leg-raises and 2 sets of 15 single leg raises on each leg. Once we finished, we stretched our entire body and afterwards felt really chill and relaxed.
17/05/2020
ReplyDeleteFor the last 2 weeks I have been jogging from my house to the orauta school which is about 2.5kms away from house then jogging back. After finishing my jog I try my hardest to put 100% effort into my upper body workout which consists of decline press ups, dumbbell standing shoulder press, lateral raises using the dumbbell and finishing off with sit ups. I usually do 3 sets of 10 reps for the dumbbells and 30 second reps for the press ups and sit ups.
Sorry for the late entry my wifi decided it wanted to play up for the last 6 weeks.