Despite school closure and lockdown, I have been determined and consistent to maintain and improve my physical health. I have expanded the type of activities which makes exercising a much more enjoyable experience. Previously, when we were physically at school, I would play volleyball or basketball during lunch to have some sort of physical activity but now that we are in DLP, things have changed and I have adapted my activities to suit current circumstances.
For the past 3 months since the beginning of September, I have been going to a nearby gym because the gym at my apartment doesn’t have a lot of equipment. I decided to move to weight training from bodyweight training because I have never really lifted weights and wanted to try something new and continue my journey towards strength and muscle gains. In the first month, I went to the gym twice a week because I wasn’t familiar with how the machines work and the proper form of exercise and what kind of workouts I should do. So, during the first month, I usually would do bodyweight exercises like planks, pushes, assisted pullups, and dips with the help of elastic bands. These exercises worked pretty well as I was able to see immediate strength gains. I also at the beginning and end of my workouts would do Jump rope or boxing using a punching bag. These exercises were used for dynamic warmups in order to prevent any injuries during my Workouts. On days where I didn’t feel like going, I would still go but keep my workout light by doing plyometrics and box jumps. These exercises though maybe tiring would lead to neuromuscular adaptations in the muscles and increase my vertical jump.
During the 2nd and 3rd month, I decided to up the frequency and started to go 3x times a week. I follow a premade workout plan that focuses on all the different muscle groups of the body every session to increase strength gains, shed body fat, and avoid any muscular imbalances. The workout plan I followed was a beginner program since this is my first-time doing weight training. The exercises focus on multiple muscle groups and also require the use of resistance machines. I prefer to use the machines for now to avoid any injuries since my form is still not the best when using free weights. I do 3 sets of 8-12 instead of 2 sets of 10 because the former is the most effective for muscle hypertrophy. When I first started doing weight training, my maximum for chest press which the required set of reps and sets was 45lbs but now it has improved to 70lbs. Moreover, My let pull-down has increased to 65kg from 45kg. I am seriously impressed with how much stronger I have become and look forward to improving more and more.
Going regularly to the gym has immensely impacted my daily life. I not only enjoy the benefits of increased strength and muscle but I have been more focused, disciplined, and full of energy. Exercising has become one of my new habits and I would encourage everyone to do it. On days I don’t feel like going to the gym or don’t have enough time, I do some light bodyweight workouts at my home or go a short walk at the Marine Drive. Sometimes I feel the need to do something new so I practice some basketball drills on my terrace or go cycling during the morning or evenings.
Learning Outcomes:
Learning outcome 2: Demonstrate that challenges have been undertaken, developing new skills in the process
Going to the gym consistently proved to be a challenge especially when I was sore from previous workouts or due to a high workload from school. It was challenging mentally on days where I felt like quitting or seeing that I haven’t progressed in terms of performances from the previous workouts. Over time, this has allowed becoming mentally stronger and have a positive mindset at all times. I have learned and developed new skills from increased progress and have immensely developed my form on the exercises I do.
Learning outcome 4: Show commitment to and perseverance in CAS experiences
I have shown commitment and perseverance by consistently going to the gym and exercising even when I don’t feel like it. I showed perseverance when by overcoming and continuing through times I felt like quitting or was extremely sore during and before gym sessions. Seeing a lack of physical progress was mentally draining and tough but I persevered through it with the mentality that good things don’t come early and require patience, consistent effort, and hard work.