StayFit Club: Highlights of My fitness activities for the Week Ending 9th June, 2024. Aerobics training. 🆕A little comment chat by the Steemian members
It's was another week and a no ew week in the month of June and I already drafted a timetable of events for the month.
From the schedule above, we are to take on aerobics in this first week, lots of legs In the second week, butts in the third week and arms/shoulder in the forth week. Then at the end of the month, that is, in our last Saturday, we are going to try something different. We are including health tips.
That is to say that there will be no swimming this month. And it may likely not be an outdoor event. It is something that is going to be done in our workout location. I have already contacted 2 medical personnel, a doctor and a nurse with experience who are also our members to take us on the health tips that we need to bear in mind while exercising. The topics for the tips have been broken down into two so that each of them will take one at a time. They will be made known to use in our last week update. I believe that it is going to add spice to our event.
Week 1 exercise focus
Like it's indicated on the schedule, we focused on aerobics this past week.
Aerobic exercises is also known as cardiovascular exercises. It has to do with improving our heart health, it tones our muscles. When it comes to our heart health, it helps us to increase the rate at which our heart takes in oxygen and release carbon dioxide from the body. It helps to keep the heart, lungs and blood vessels in good condition.
Aerobics helps to make our bone stronger and helps reduce the risk of falls, it helps to maintain mobility and helps with weight loss.
Programs for aerobics includes but not limited to the following
Jump squats, jump rope, jumping jacks, high knees, butt kicks, running and walking including swimming. But we concentrated on few and expanded them.
For example, take a look at what we did within the week
Monday training
Being the beginning of the week, we started with the programs for the week. These programs form the foundation throughout the week.
We began with jump rope. Good enough, I had a lot of skipping ropes and I had to release them for this program. Our target was 500 jumps or skips for each member. Anyone that comes joins the program. It was a wonderful program to begin with. I personally never knew that jump rope has such a powerful effects on humans. It is what I will advise anyone to take on.
From there, we moved to jogging stationary jogging using the step boards. We jogged 300 times but it was broken down into 3 of 100 each. You was really strenuous. I will also advise everyone to go for this.
Then we moved to jump squats. But this is the type that you open your legs while squatting and close it up and jumping. Our target was 300 but broken down into 25 each. But we ended with 200 because our legs were aching already.
Then we took on sides punching where we had to move from one side to the other while punching the air. We lift one of the legs from the floor while punching the opposite direction.
These were the programs for the first day. We stretched at the end and dismissed
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Wednesday training
We repeated all these programs on Wednesday. It was more strenuous than even Monday training.
We began again with jump rope s, then jump squats, then high knee. But we made use of the twist. We targeted one knee at a time and we combined jumping with it. This means that, we one of your knees are up for your opposite hand to tap, the other leg down is being lifted above the ground. It a wonderful program too. We did 100 at a time and hit 300 in all.
And others followed.
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Then we moved to the field for football ⚽⚽⚽⚽. Oh, sorry, I didn't inform you that part of the program we incorporated this month was football. We are to add it to our programs for those who love to play the same way we do add laune tennis to our programs. It is optional.
So, even though we were just few for the day, we played. We paired into 3 against 4. It was I, @fifapresido, and @alli001 on one hand and then @kidi40 3 others on the other hand.. it was a wonderful program to us. Though we won those other side, it was just for fun.
 | I designed this with PicsArt app and shared in our group |
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We were all involved in the playing. No one was on ground to capture action pictures.
Friday training
Unfortunately, we weren't able to train on Friday because it rained cat and dog here in my city of residence, at least my side. I personally wasn't able to leave the house. I communicated with our secretary to put up a notice on the group
 | the screenshot of the notification |
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One member who lives next building to the playground was able to go out when the rain gave a little space but before she read the notice.
Saturday training
We had a fuller house on Saturday. We as well repeated most of those programs especially the jump rope, jump squats, punching with both hands and single hand, both up and sides. Along with other programs that left us so exhausted and in pain as it were. But trust me, it wasn't pain. One of my instructors once told us that it is a muscle activation and not pain.
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What to expect this new week
It is already a new week. And so, we are going to take on the new program for the new week. That if for week 2. We are going for lots of legs. It is good so that we can strengthen the leg muscles.
We will include football ⚽⚽⚽ on Wednesday.
I will update us if there any other thing.
The steemians that joined us within the week include
@alli001
@kidi40
@happyluv
@fifapresido
@chichigirl
@aunatev1
I will like to hear how they felt within this past week. I mean their experiences. Please drop in the comment section of this post. Let's have a chat here.
Questions to answer
How many days were you in attendance?
Which of the programs was the toughest?
Did you complete all your programs holistically?
The benefits you derived from the programs
1sp each to the ones that interacts more.
Expect more for this current week
Thank you all for going through. Hope you are inspired?
Week #1 update
Week #2
Week #3
Week #4
Week #5
Week #6
Week #7
Week #8
Week #9
Week #10
Week #11
This is my introductory post here
I was in attendance only on Saturday.
Though, I was carrying out some exercises at home.
It was such a busy week, the weather wasn't smiling at us too.
2.Which of the program was the toughest?
I think it was punching the air with both hands. My arms were on fire.
500 Skips was also tough but I scaled through.
Hmmmmm, I think I did. @ngoenyi, didn't I ?
4.The benefits I derived from the programs.
I must confess I benefitted so many things, I have become stronger, lighter, more fit, my endurance level has increased, my breathing is become better, I feel very balanced, my mood is vibrant and I am very happy. My skin is glowing because I sweat more during exercise as I stay hydrated because I drink lots of water during the program.
From the squats, my butt, thighs are now more firm and I have a stronger legs .
Thank you so much my coach, you are simply the best
You really impressed my in Saturday, despite the fact that you missed previous program, the way you handled them in Saturday really got my attention, you scale everything like a regular attendant, anyway your benefits has not surprise me because you don't joke with your programs.
Keep it up.
Thank you so much kidi you are doing really well as well.
Someone is seeing my benefits already 😄
U didn't include the beans part 😋😋
I can see you are enjoying the dividends of consistent training. Overtime, u will be envy of so many girls because your body shape will so built in the right proportion. Remember, no pain no gain
Awwn. I'm blushing 😊
Emphasis on right proportion is very important 😄😄
Yes, you told me. And as for your exercises at home, I trust what you can do.
Really? I never knew that was touch! In any case, I am glad you made it. Keep up the efforts
I think you did too. But there is one that you couldn't complete. Do you remember?
This is quite commendable. Keep staying fit not just for a moment, but so long as you live. I wish you all the best
Thank you so much coach .
I'll try my best to keep it up.
Yes I remember the program I didn't finish 😂
The previous week was a mixed of fun and tough and luckily I was able to appeared in all days of the attendance.
Jump rope, this program was damn toughed I must say.
I completed my program but not in holistic manner. Like the jumping rope, it would've been really tough to complete 500 jump rope in a row so to make it easy, I had to take a break when I got tired and continue when I felt less tired, I completed 500 jump rope in Wednesday but couldn't in Saturday because I came late.
I feel more fitter than ever before and I know it's because of the programs, thanks a lot coache.
Sad enough this week will be hectic for me and I'll miss program. Maybe Saturday, I'll show up. You guys should keep food oooo, because from what I saw on coach WhatsApp status, this week will not be friendly at all..😂😂😂
You really did well last Wednesday. U were the only person that did straight stationary jogging with the step board for 300 at once. We all did 100 per set for 3 times.
Anyway, that was not the reason why over ran you guys and scored 4 goals to 2 despite your team having 4 players whereas we are just 3 players. Haha haha 😂
I think reaching the 300 jogging without taking a break was a milestone.
Talking about the football, you guys were the better side full of flexible players, take a look at you, Alli and coach, three flexible players that made good take on, pace and position themselves in the right place to receive pace and more.
Comparing my team of me and other four players, I was the only flexible person that run and provides pace, it was impossible to won you guys and even though i first score, I knew you team will equalized and won at last. The ball was fun though.
It was all for the fun brother. See you again on Wednesday
Last week was a busy week for me, I was able to be in attendance just once which was on Saturday, of all the programs jump rope was i big challenge for me out of the 500 jump i was able to do 400+.
Jump Squat was fun to me but the after effect isn't easy.
The few days I didn't go for fitness training I started feeling sick but after Saturday training I got my self back.
Thank you for your feedback. I am glad to hear that you were able to jump rope for 400+. And as for the jump squats, it was really awesome.
I understand that your were very busy last week.
Yes, one of the things that exercising does is to relieve is of our sickness. That is why if I am sick, I still will not miss exercising.
How will this new week be? Will you be available all workout days?
Yes Coach
I would be much available
I can't even miss tomorrow fitness for anything
Despite your busy schedule, you always make out time to train even for just few programs before running back to work. I admire that zeal so much. Keep it up okay 👍
My Boss thanks for the encouragement
Last week was a special week for me because during the Wednesday football game, I scored a hattrick. I was supposed to go home with the ball as mine. @ngoenyi pls take note.
I missed Saturday training session because of unforseen circumstances with my car. I went to watch the World Cup 2026 qualification match between Nigeria and South Africa on Friday 7th June 2024 at Godswill Akpabio International stadium Uyo. The kick off time was 8pm.
It was on my way to watch this match that my car developed overheating problem. I guess it's because I spent so much time on the queue because of the traffic situation. I had to pack at a friend's house close to the stadium. It means I had to come back early morning which is on Saturday to make sure my car is repaired. The scenario made my miss Saturday training.
I wouldn't say I miss Friday training because there was an official information that the club won't train as a result of the heavy downpour of rain.
The hardest program for me was the jump squat we did on Monday. It was the kind of jump squat where you open your legs while squatting but close it while coming up to allow you touch your knee. To lay more emphasis on how difficult it was, the target was 300 but we could only do a total of 200 despite doing it as low as 25 per set. Even our club president Mr Jerry had muscle pull as a result.
The kind of person I am makes it easy for my to complete my program without supervision. I already know what I want to achieve. That alone is a bigger motivation for me to always complete my programs.
I noticed that I am coming back in really top form just like I used to be when I was an active football player. This week's training helped me to run constantly in the field without getting tired. I noticed that I am More faster, stronger in terms of 50-50 challenges, and my kick of the ball have also improved significantly.
I am already looking forward to this week training to put in my Best again. I can't wait to play ball on Wednesday so I can score another hattrick of goals.
Do you think you would've won if you were in my team, I mean a team of president, Grandpa and chemical? I bet you won't have won.
You're really doing well, I mean taking your program personally and putting more energy to complete them tho it ain't easy. The jump squat was really complicated I must confess, even coach felt it too...😁😂
Hahahaha hahahaha. I would have won regardless. You guys should just pay my transfer fees so I can move into your team and help
I doubt.
https://x.com/NgoziNwank56943/status/1800001459674861672?t=kW9hl_3n2GxRa-20tyL2Mg&s=19
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