This week, I decided to exercise on the elliptical machine again because it combines cardio and resistance on top of being fun. I did it for around 40 minutes on resistance level 7.
Then, I moved on to muscular strengthening exercises (10-15 mins) I did multiple exercises and I did 30 reps for each. I did crunches, toe touches, the plank, spider climbers, sumo squats, donkey kicks and arm circles among others.
Finally, I stretched (5-10 mins). I mostly focused on my glutes because it is a part of my body that I am not used to train so I wanted to prevent soring. I also stretched my quadriceps, my calves, my abs, my triceps and my biceps.
Out of all of the things noted in the question (better self-confidence,better sleep, more energy, better mood), I only experienced better sleep which has been great. Although some nights I get less sleep, I still feel more rested than usual.
The activity plan is forcing me to have more discipline because my workout cannot be done the night before at 11 o’clock, it needs planning, discipline and consistency, all skills I have been working on. Other than that, the workout plan is having a positive effect on my body. I feel my muscles less contracted.
My major barrier has been my dog because I always try to workout with him by my side but he starts walking all over me when I am doing any exercise on the floor so now I make sure someone else is at home so I can ask them to the watch him while I workout. Another barrier has been homework but I make sure I plan to workout on nights I am not too overwhelmed with homework.
Before tackling the same muscle group again during a workout, you should rest 24 to 48 hours, depending on your experience and level of soreness. If you do not rest enough, you risk injuring yourself. Also, if you work the same muscle group too often without resting enough in between, you might slow down the muscle building process. For cardio, you just need to listen to your body and be attentive about what it needs. If your cardio session was of moderate intensity, you should be fine working out the next day. However, if you do very intense cardio daily, you might drop weight too quickly, exhaust your body and risk getting injured.
20AndreaA 