Week 10 Day 3-Sunday 10/22/17

Exercise name: Treadmill work out

Description: 5 minute dynamic work out 30 minutes on the treadmill

Duration: 35 minutes

Distance: 1.8 miles

HR: pre work out: 80bpm
        post work out: 101bpm

Reflection: Started with my 5 min jump rope/jumping jacks routine. Went on the treadmill at alternating speeds of 4.0 and 5.0. On the treadmill, I had my running technique in mind and tried to use the information we learned in this weeks article. I relaxed my shoulders and didn't have a tight clench on my fists and remembered the "zipper line". I felt as though I could run a bit longer on the treadmill this time and ran at a speed of 5.0 for five minutes rather than the 3 minutes I've been doing. It felt good to jog and it felt good to not look a chicken while doing it.

Week 10 Day 2-Saturday 10/21/17

Exercise name: Treadmill work out

Description: 5 minute dynamic work out 30 minutes on the treadmill

Duration: 35 minutes

Distance: 2 miles

HR: pre work out: 96bpm
        post work out: 126bpm

Reflection: Started off my workout with a 5 min jumping rope/jumping jacks and ended it with a sprint routine. Got on the treadmill for 30 min afterwards alternating speeds at 4.0 and 5.0. It felt good to sprint before getting on the treadmill and especially after jumping. I did feel tired a bit on the treadmill but I was able to push myself and keep going.

Week 10 Day 1-Friday 10/20/17

Exercise name: Neighborhood walk work out

Description: 30 minute walk at an average speed of 3.0 around the neighborhood.

Duration: 35 minutes

Distance: 1.5 miles

HR: pre work out: 92bpm
        post work out: 121bpm

Reflection: Started with a 5 minute jump rope/jumping jacks dynamic workout and went for a walk around the neighborhood at a speed of 3.0. It's been a stressful week so the walk felt good and the weather today was great. My goal is to end this weeks work outs with a good treadmill work out.

Week 9 Day 3-Sunday 10/15/17

Exercise name: Treadmill work out

Description: 5 minute dynamic work out 30 minutes on the treadmill

Duration: 35 minutes

Distance: 2 miles

HR: pre work out:105bpm
        post work out:132bpm

Reflection: I started off with a 5 minute dynamic workout alternating jumping jacks and jump rope. Did a 30 minute treadmill work out alternating speeds 4.0 and 5.0. Dynamic work outs really help improve endurance as I've noticed more this week after completing them 3 days in a row. I enjoy my dynamic work out routine, jump rope has always been fun, and I am glad I get to use it in my work outs.

Week 9 Day 2-Saturday 10/14/17

Exercise name: Treadmill work out

Description: 5 minute dynamic work out 30 minutes on the treadmill

Duration: 35 minutes

Distance: 2 miles

HR: pre work out: 100bpm
        post work out: 157bpm

Reflection: When you can't get out of the house nothing beats a treadmill work out. I started off with a 5 minute dynamic workout alternating jumping jacks and jump rope. Did a 30 minute treadmill work out alternating speeds 4.0 and 5.0. My endurance felt much longer after completing the dynamic work out and noticed that my heart rate stayed at a lower rate throughout my work out.

Week 9 Day 1-Friday 10/13/17

Exercise name: Treadmill work out

Description: 5 minute dynamic work out 30 minutes on the treadmill

Duration: 35 minutes

Distance: 2 miles

HR: pre work out: 77bpm
        post work out: 137bpm

Reflection: Started my work out with a dynamic workout for 5 minutes by alternating jumping jacks and jump rope. Then completed my work out on the treadmill alternating between speeds 4.0 and 5.0. In class this week we discussed stretching before and after work outs. I am pretty good at starting my work outs with static stretches but recently started with dynamic work outs and have really liked how I get pumped up to continue my work out and feel that my endurance is much longer.

Week 8 Day 3-Sunday 10/8/17

Exercise name: Gym work out

Description: 30 minutes in the weight room and 30 minutes of cardio

Duration: cardio 30 minutes

Distance: cardio 1 mile on treadmill

HR: pre work out: 78bpm
        post work out: 158bpm

Reflection: I made it to the gym today! I started in the weight room completed 200 crunches and used 10lb weights to work arms went to the machines and worked out legs. Went upstairs and went on the stair master for 5 minutes. After 5 minutes on the stair master I couldn't go anymore and I felt like there was no way I would make it on the treadmill so I did 10 minutes on the exercise bike. After 10 minutes on the exercise bike I felt back to normal and finished cardio with 15 minutes on the treadmill alternating walking at a speed of 3.0 and jogging at a speed of 5.0. I finished 1 mile in 15 minutes on the treadmill and felt good after leaving the gym. I am glad I accomplished my goal this week of hitting the gym at least once and glad I was able to get a good work out in.

Week 8 Day 2-Thursday 10/5/17

Exercise name: Neighborhood walk work out

Description: 30 minute walk at an average speed of 2.3 around the neighborhood.

Duration: 30 minutes

Distance: 1.2 miles

HR: pre work out: 88bpm
        post work out: 111bpm

Reflection: Went on a walk around the neighborhood with the dog. Visited the free library. Enjoyed the breeze and got in a 30 minute work out. I didn't push myself today and didn't make it to the gym today as I wanted to but I still got my walk in and for that, I feel some what accomplished. Still have the weekend to hit the gym, and meet my gym goal for the week.

Week 8 Day 1-Tuesday 10/3/17

Exercise name: Neighborhood walk work out

Description: 31 minute walk at an average speed of 3.1 around the neighborhood.

Duration: 31 minutes

Distance: 1.6 miles

HR: pre work out: 67bpm
        post work out: 115bpm

Reflection: I went on a walk with the dog today around the neighborhood. I am still working on time management but still getting 3 work outs in a week for a minimum of 30 minutes. I enjoy walking my dog and being able to take him outside is beneficial for the both of us. I hope to hit the gym soon, my goal is to try and get 1 gym work out in this week. I jogged more today since last week I felt as though I was dragging my feet towards the end which was making it feel more like an assignment than something I wanted to do. I plan to jog more in my neighborhood walks and hope to be able to endure more jog time towards the end of this semester.

Week 7 Day 3-Sunday 10/1/17

Exercise name: Neighborhood walk work out

Description: 30 minute walk at an average speed of 2.0 around the neighborhood.

Duration: 30 minutes

Distance: 1.0 miles

HR: pre work out: 75bpm
        post work out: 98bpm

Reflection: Today I took a walk around the neighborhood with the dog. Time management has been an issue this week as far as getting in a good work out throughout the week. I have made some changes in my work routine which has thrown me off but I hope to get back on the work out game this coming week. Even so, I am glad to recognize walking as a cardio work out, I didn't realize how good it would feel to incorporate walking into my daily routine until this past week. I feel less stressed and happier after a walk. Still, I can't wait to get back in the gym and on the treadmill.