NYAA Entry - Physical Recreation - Overview for January - Keep-Fit

Keeping Fit For January

Participants: Thomas

Venue: VJC Gym

Overview
- First Training Session
- Procedure of training:
· Warm-ups
· Assessment of level of fitness
- Planning of future trainings

Dates: 5/01, 9/01, 12/01, 16/01, 19/01, 23/01, 26/01, 30/01

Hours Completed: 16 hrs

On the 5th of January, I had started my first training session. In the past, all I had done was just some casual jogging to maintain my stamina. However, I found out that it wasn’t enough, hence, I decided to make it a point to do some workouts at the gym so as to keep myself fit. I started off with some stretches as part of my warm-ups so as to prevent any injuries or muscle aches after the training session. After making sure that I had fully stretched myself out, I did some light jogging to get the momentum going. As it was my first training session, I decided to assess my own level of fitness so as to keep a track record of any improvements at the end of every month with the standards of NAPFA as the benchmark in mind. At the end of the assessment, I was able to do 8 pull-ups, 42 sit-ups in 30secs, a distance of 225cm(standing broadjump) and a timing of 11.00mins for 2.4km. Bearing this results in mind, I was determined to improve from there. I had also come up with a schedule for future trainings. In the first month, I would start off with training of my stamina and pull-ups. In the second month, I would switch to training my standing broadjump and sit-ups. In the following trainings, I ran 12 rounds on the track without any timing. After that, I proceeded to doing some gym training so as to train up my arm muscles. I did some light training with weights and dumbbells( 2kg on each side) for both arms to train my biceps and triceps. I had also utilized the rowing machine for about 20 mins. At the end of the first month, my stamina had improved to around 10.45 mins while my pull-ups improved to about 9.