"SEC-s20w1: Fitness Training 👉 Cardio

My demographics

Here is me @sahar78 with you with my demographical data.

Age

• 22 years old.

Weight

• 58 kg

Height

• 5.5 feet.

Weight by weighing machine	2nd red line indicate 5.5 feet height

Sex

• Female

BMI

For calculating BMI I need to convert my height from feet to inches so there are 12 inches in 1 feet that's why ;

5.5 feet × 12 inches/feet = 66 inches

Now convert inches to centimeters so 1 inch contains almost 2.54 cm so 66 inches into centimeters will be calculated as follows;

66 inches × 2.54 = 167.64 cm

For calculating BMI now below formula is applicable;

BMI = weight (in kg) / (height (in cm))^2

= 58 kg / (167.64 cm)^2
= 58 kg / 2805.39 cm^2
= 0.0207
Final result is = 20.7 (after multiplying by 10,000)

After calculating my BMI I am satisfied that this is an ideal BMI and I fall under the category of normal weight.

Underweight	BMI < 18.5
Normal weight BMI	18.5-24.9
Overweight BMI	25-29.9
Obese BMI	≥ 30

I may know little bit about my physical health through BMI but not I can judge completely about my physical health on basis of knowing my BMI because BMI can't tell you about your muscle mass and overall body composition.

Waist measurement

• 26 inches.

Have I suffered from any illness?

• When I was a school going kid then I suffered from typhoid fever during my final examinations and it takes a long time to recover.After that one time I had skin allergy at whole body when I was in 8th class.Now I am little bit suffering from constipation whenever my water intake reduces especially.

My exercise routine

Days per week

• Mostly I exercise at least for 4 days per week and maximum of 5 days per week.

Minutes per day

• Per day it's my routine to give at least 40 minutes to exercise including walking, jumping,stairs climbing, stretching etc.

My exercise timing

• I prefer to do exercise in morning, especially from the time I started my internship in hospital (From 4 months).

Things I want to achieve through this exercise plan

• Walking:

• Walking is a part of my daily life.Rarely I skip walk.I walk for minimum of 20 minutes everyday.

• Walking pattern is to keep your posture stable,knees straight (Not knock or bend).I keep my foot straight while walking.

• Stairs climbing:

• Stairs climbing is not part of my daily life exercises but sometimes when I have free time and when I have mood to do a lot of exertion then I prefer stairs climbing with at least 30 repetitions.

• Wedge standing:

	Wedge

• Wedge standing is in my routine now a days from 4 month.This is a stretching exercise in which I give stretch to my calf muscles (Lower legs back muscles)for 5 minutes each day.

• Quadriceps and hamstrings strengthening:

	Quadriceps strengthening

• This is I have shown you guys quadriceps strengthening in which I am bearing weight at my quadriceps (Leg front)muscles .

	Hamstrings strengthening

• This is I have shown you guys hamstrings strengthening in which I am bearing weight at my hamstrings (Leg back) muscles .

• I am using Quadriceps and hams chair for doing both these strengthening exercises.

• Cycling:

	Cycling

• Cycling is one of most aerobic exercise that I am doing now a days for 5 minutes at least everyday.This is one of best exercise for cardio training.

• Running at treadmill:

	Treadmill

• Once in a week,which is very rare I use treadmill because when you use treadmill then you bear a lot of pressure at your knee joint which is not good for knees especially if someone have knee issues so I never recommend anyone to use treadmill most often in a week.

• Neck stretches:

• Neck muscles are most prone to be stiff so for relaxing my neck muscles first I warm up myself with neck flexion and neck extension exercise and then I go for neck stretches.

• In these picture I have shown neck extensors (Back) muscles,SCM(Sternocleidomastoid) muscles and trapezious muscles stretches.For neck flexors stretch you need to extend your neck fully and hold it for minimum of 15-20 seconds in each stretch.

• Weight lifting:

	Dumbbells lifting

• For my upper limb, I focus on weight lifting.Now a days I am trying to lift 4 kg weight for 20 seconds each,with 7 repetitions.

Body shape I want to get through my training

• I don't need to lose my weight much.Just I want to lose 3-4 kg weight because I want to shape up my glutes muscles,belly and upper body.
• This is a sort of progressive training I am doing now a days because i am working for shaping up my body in a progressive way like in last month I work on flexibility of my muscles for gaining their ful range of movement.
• In this month I am strengthening my body so that I may get quick and fast effects from all exercises whatever I do.
• My next plans are to focus on crunches, planks, squatting exercises for shaping my body and for making my physique looking attractive.

My exercise planning

1st two days	Next two days
Upper limb	Lower limb
Walking (20 minutes)	Walking (20 minutes)
Neck stretches (5 minutes)	Calf stretch at wedge (5 minutes)
Weight lifting (5 minutes)	Quadriceps and hamstrings strengthening through chair (5 minutes)
Deep breathing (15 repetitions)	Cycling (5 minutes)
35-40 minutes duration	35-40 minutes duration

• This is a way of managing my workout routine.

• Walking,deep breathing and cycling is best cardio workout that I don't skip!

Regarding my meals

Honestly speaking,I don't take care of nutrition much because of economic burden but try to manage my diet in such a way that I mostly take proteins in my diet.Like as a rough estimate,I take 65% proteins,20 % carbs and 15% fats.

	Apple as breakfast

	Haleem with bread(Protein and carbs diet)as lunch

	(Protein and fat diet )As dinner

• I am planning to include salads in my diet too that I am not taking now a days because I want to shape up my body.

I want to invite @ngoenyi,@kouba01,@sduttaskitchen,@josepha