Enlightened Individual

During the 10 week program we have developed a great foundation to continue. Since my brothers went on holiday we agreed on a simple schedule we would follow. But before I write it I will take on a couple of lessons I learned during the schedule I designed.

The first exercises were really hard; I really felt the taste of blood, and the heart going crazy when we ran up hills. This was fortunately only for the first and second exercise. It was also a good thing we mixed lots of walking with 5-10 minutes jogging. For a while I doubted I would be able to run the entire track within five weeks as I had scheduled, but it seems I had no reason to worry. Within three weeks I and my 12 yrs old brother were able to run it without having to stop for catching a breath a recover our muscles. Within four weeks my 9 yrs old brother was able to run without a break as well.

This made us able to redesign the schedule, and start the intervals in week 5 (planned to start weeks 6), we also modified running up hills to start in week 6 if I remember correctly, and had 4 of those instead of planned 2 weeks. This was due to our monitoring and modifying our plan; just as we would if we managed a project. I just finished a paper on project management which I will include to the selfdevelopment blog I have here at enlightenedindividual.com.

I have also taken part of a course in mastering anxiety which I am unsure if I should create a new blog for, or to have it here on healthdevelopment. I will also attend some course in stress management this fall. The problem is simple: stress and anxiety is mental problems, but in strong dosages they are also a physical problem which might cause a reduced life quality, hence it is health related. So most likely I will add it to this page.

Anyway, let’s continue a bit on the schedule I designed for the summer; it’s close to what we exercised at the end of our exercise schedule:

Monday: we run 4-6km, and include 5-10 intervals where we have 25 seconds of running with maximal speed. Then we rest for 60 seconds, and repeating running.

Wednesday: We run about 5-6 km, we first warm up for 5 minutes, and start running the rest with intervals, we have faster jogging for 2 minutes, and relax walking for a minute, and relaxed jogging for about 3 minutes (about 4 minutes total of relaxing), and repeat the cycle with jogging 2 minutes faster again.

Friday: We run for about 4 km, and include hill running. We find a nice hill which is about 1-200 metres, and run fast up the hills, while walking or jogging slowly down to build strength again.

Saturday: We have a long jogging route Saturdays, preferably about 8-10 km.

-Kentaki-

First taste

As you might recall from the last post I advised to start several small projects or goals brining you closer to your ideal situation.

I also asked to start with homemade food, fixed eating times and eating fruits and vegetables as snack.

The next stop should be to create an exercise plan. And by exercises I do not mean social training with friends etc; but efficient training. I want you to train for something specific; not to waste your time talking and socializing. This way you will reduce the amount of training, but still do more than staying hours training. Really; why should you exercise for hours each day, when you could reduce it to less than an hour, and 3-4 days a week?

I know I have aerobic muscle types; hence I exercise something I enjoy, and more suitable for my muscle type; I have started an exercise program running 5k (5k training). Within it I have added normal running, interval exercises and interval exercises. This means I will exercise endurance and speed; and I have made my research to create a good program. Neither of the exercise taking more than 45 minutes to an hour to complete, and only 3-4 days per week to make sure my muscles get time to rest and grow naturally. In my next scehdule I will start natural strength exercises for 15 minutes twice a week for further improve speed, and other muscles in my body.

Did you understand what I tried say? It’s quite simple; find a sport you want to master; research it and create a varied exercise schedule/project. Start by creating a simple 8-10 week program, and keep creating new programs which will help you master and become good at it. I can’t really suggest something for you, but I will write about the exercise program training for the 5k as I started, to give you some ideas.

The point is really simple; create efficient exercises instead of wasting hours each day talking and daydreaming at the gym. Create goals and improve yourself.

And if you play soccer, do martial arts or any or other sports needing endurance you might start exercising for 5k or 10k as they are good foundations for other sports. I am not saying they are the best for you, or even the only option, but that it’s a good foundation to start efficient training.

I really do not understand those wasting hours each day; when they could have exercised better, using less time each week. As you progress you might even learn you enjoy the sport you dedicated to and get better goals, and better equipment for it.

-Kentaki-