Steemit Learning Challenge S22 W2: Keeping fit / Cardiovascular exercises

Right before now, I've always been a fan of workout programs of which I've been used to lunges, stretches,and the likes, but this teaching challenge has exposed me to something different that can be integrated to make my workout programs in real life very accommodating, timely, on watch, and also bear results. You get to see your activities and check your heartbeat. For this week's cardio exercise, which has to do with the heart, I feel it's very timely and informative, and with the aid of a reader, I could check my pulse in a minute or so.

This week was slated to focus on cardiac arrest, where we perform activities that increase our breathing rate and heartbeat. These techniques stated in the teaching course were practiced at home with my workout outfit.

You are going to perform techniques 1, 2 and 3 at home. You should do the exercises on two days, alternating with a day of rest. For example, you start on Monday, rest on Tuesday, and do it again on Wednesday.

Working on this routine, I started out on Tuesday, rested on Wednesday, and continued on Thursday, two alternate days with a day for rest. I'll explain in detail how I was able to accomplish these three programs starting from the Stationary Trot

My outfit for the program includes;

Stationary Trot is a program that involves full-body locomotion and not just locomotion of some parts of your body. It's a stationary program where you're in one place, but your body parts are moving. You're fixated on a particular place like a box to avoid moving about. Body parts involved in this program includes;

• Thigh

• Hands

• Legs

• Body [Chest to abdomen]

Now, since we're talking about cardio exercise, how does this stationary row relate or connect the chest to this program? This program is more like jogging or running, but you're not moving from one place to another. You're stationary, but you're jogging, moving your legs up and down and then moving using your hands for support.

While this is necessary, your heart rate will increase, and you'll be breathing fast. You just have to control it to avoid being exhausted throughout the exercise. When your body goes up and down or moves at a particular pace, there's every tendency that your heart will beat faster than normal, especially if you're playing ball, running, or breathing. Your breathing rate will also increase for sure. Where's the area of concentration, or the pain, stress, and strain?

The pain would be felt around your thigh and leg region since you're moving up and down, but the concentration would be centred around your chest region as it balances these movements with a level of speed. I did the exercise for a minute plus, which is more than the repetition required.

I actually did it for the purpose of making this video lengthy since YouTube has chosen to increase the number of minutes per video for visibility's sake. These are the steps I took to do the exercise.

• You'll stand in a particular place, preferably a box, so you'll not move out of the box. You'll then do as if you're jogging, increasing your pace and reducing it occasionally so you won't get tired.

• Ensure you're not out of the circle, and that's why it's called stationary. I then took a break and continued when I stopped.

This is one program I'm especially fond of and like doing almost on a daily basis because the rate at which my heart beats is different, and it involves jumping. I can vividly remember someone telling me that this program helps in height .

I won't doubt it because it's something I've tried and it worked out. What's the essence of this program. It's a program that helps improve the rate your heart beats and the muscles there in. Strengthening these muscles in the chest and heart region improves the efficiency of which blood circulates from the heart to the body and other parts. In this exercise, you're moving but still almost stationary. It involves some part of your body.

• The hands and

• Legs

• This exercise is done by standing upright and then swinging your hands up in the air while your leg goes sideways too.

• Once this is done, you bring both legs together at a particular place and then bring your hands up together down to their separate position. This is done consecutively for more than 15 times. While doing this, you're jumping in the process. That's how well you do the program.

The repetition for this is when you go up and down; it is counted as 1. So I did a total of more than 20 repetitions.

The pain was felt or concentrated at the centre where there's a balance in your chest region. The concentration is between the chest region and the airways, while the pain is felt around the hands and leg muscles as you would be moving your hands up and down while your legs are stamped left and right. It wasn't easy. My highest repetition is 200 though, as a fitness trainee.

Since we're expecting to do techniques 1-3 at home, these are the video demonstrations of the programs. The next program is jumping without rope or skipping without rope. This is also stationary, though, but it involves movement of the body and concentration around the wrist.

It still involves jumping, and your heart rate is directly involved, as you'll be panting at some point in time. This program helps improve the rate flow of blood flow in your heart and improves the chest region that houses your heart. This program is almost a replica of jumping jacks, but it's done differently.

• This is more like skipping but with an imaginary rope. You just assume you're skipping, and you're moving the rope with your hands, but there's no rope.

• While skipping, you're jumping up and down so you won't press the rope down or get injured, though there's an imaginary rope. I did several repetitions, and my heart rate for each exercise changed because of the pace at which they were done.