Dear fitness lovers, welcome to week one of our fitness training lectures and tips. Do you know that lack of fitness is closely related to sickness? This should inspire the urge to fitness in you and make you want to follow our fitness training till the end of season 20 and beyond.
What is physical fitness?
It is the ability to be able to carry out any sort of physical activities with agility. It denotes general wellbeing and a state of good health.
How can one achieve physical fitness?
This is achieved through exercise programs, sleeping, weight training, aerobics and more.
Know your body type
While the body can be grouped into several types, it is mainly grouped into 3 types and they are
endomorph is that body type that is large and round.
mesomorph is the type of body that is very masculine in nature
ectomorph is that type that is lean and doesn't get fat no matter the amount of food they consume.
In this week one, we are looking for students who will like to follow our fitness training from this week one till the end. We are result oriented and we believe we can achieve a lot within this period. Hence, we will like you to fill out the questionnaire below
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Answer the following questionnaire, which will allow us (you) to get to know you (yourself )a little more and adapt the training plans according to the needs and conditions of each user, please be as honest as possible, it is for your benefit.
1.- Age
2.- Weight
3.- Height
4.- Sex
5.- BMI
6.- Waist measurements
7.- Do you suffer from any illness? Which one?
8.- Do you do exercise? How many days per week? How many minutes per day?
9.- What time does it suit you to exercise?
- What do you plan to achieve through this training plan?
Please note that you can decide to share the above information or keep it to yourself for personal tracking. But it is important that you carry them out of them
BMI means Body mass index. It is calculated as follows
The body mass index is calculated by dividing weight by height in centimeters squared.
BMI = weight/(height (cm))^2
Example:
Weight 50 kg
Height 1.53 cm
BMI= (50)/(1,53)^2
BMI=50/2.3409
BMI = 21.35
What your BIM tells you
| IM | Body condition |
|---|---|
| Less than 18.5 | underweight |
| 18.5 to 24.9 | Normal |
| 25.0 to 29.9 | overweight |
| Greater than 29.9 | obese |
The objective of this week one is to help students to improve their cardio. With your cardio intact, you can be able to carry on any exercise routine without getting tired. Hence, for this first week, we will like you to take part in the following programs
✅ Warmup your body so as to condition it for the programs ahead. Check the video below for some tips and pick one or two warmup programs therein according to your strength
| Programs | Repetitions |
|---|---|
| Walk/jog/run | 30 minutes |
| Stair climbing | 50 or more |
| Jumping jacks | 50 or more |
| Mountain climber | 50 or more |
https://youtube.com/shorts/8rEFRxRlBhk?si=t5hYtH-ETHaHrdg4
 | a picture showing how to run |
|---|---|
| Picture showing how to walk |  |
We will be progressive in the Repetitions depending during the coming weeks depending on your determination. Remember that this is a challenge. You may not have liked exercising, but challenge yourself to it, and see the results with time.
Stretches
At the end of each exercise day, it is important that you take out at least 10 minutes for stretches. This helps to improve your body's flexibility, and the rate of performing activities physically. It also decreases the risk of injury. A few examples of stretch programs have been recorded in the video below. Let us know if you did it.
Guidelines
👉 Entry must be free of AI
👉 Entry must be free of plagiarism
👉 Use your own pictures to represent your actions. Include videos for a better assessment (video is optional but we recommend it if possible). First, upload your videos on YouTube and copy the link to your writing page on Steemit.
👉Be sincere and original
👉 Exercise at least 3 days in a week and report your activities according to the days.
👉 Everyone is welcomed to join this challenge
👉Use the following tags among others: #steemfitness-s20w1 (this is the main tag that we will use in tracking your entry. It is compulsory), #steemexclusive, #your country (eg. #nigeria)
👉The title must be: "SEC-s20w1: Fitness Training 👉 Cardio
👉Post your entry in any community of your choice
👉This contest starts Monday, September 9, 2024, at 00:00 UTC and ends on Sunday, September 15, 2024, at 23:59 UTC."
👉 Our assessment template will look like what you have below 👇
Thank you for Joining the fitness training class.
Observations|recommendations|suggestions:
Footnotes:
| Steemexclusive | ✓ |
|---|---|
| Plagiarism free | ✓ |
| AI free | ✓ |
| Grade | 1-10 |
| Reviewed on | 09/09/2024 |
Our grading will be based on your ability to challenge yourself to the limit, your compliance to the rules, and your consistency
Our recommended meal planner (optional)
How to plan for that exercise program
To plan your exercise is by far easier than planning a meal planner as there is no shopping and no budget involved. Hallelujah!
When creating an exercise planner you have to keep the following in mind;
• Involve your family
• Figure out what activities you enjoy most
• Have fun!
• Take your current fitness level in consideration
• Do time management
• Develop a plan to gradually increase your activity levels. For example you might plan to walk for 30 minutes three times a week. After a week or two you can increase it to 45 minutes four times a week
• Build variety in your program
• Use the F.I.T.T principle at all times, frequency, intensity, type and time
• Allow time for recovery
• Measure your progress
Best wishes!
Cc:
@genomil
I really think this is a great program, in fact it looks as a very nice and easy way to begin.
Best wishes for the team.
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I think so too. We are waiting for your participation. Let's keep fit with steem
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Beautiful challenge. But I'm a bit confused. Does this mean we can choose any exercise pattern like running and make a post on it .
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You can do all or the ones your strength can carry. It is week one and we will be progressive. But if you choose to do all, it will be to your advantage. Just let us know what you were able to do for the first week
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Saludos amigas estoy un poco confundida o no entiendi muy bien vamos a realizar una publicación realizando algunos de los ejercicios propuestos y describirlos? Aparte del cuestionario que debemos llenar
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Yes dear. Take part in the suggested exercises and make a publication
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Hola amiga, ya estamos listas para motivar a los usuarios a ejercitarse, espero que se animen y aprovechen esta gran oportunidad, estamos aquí para ustedes, los esperamos.
Saludos y éxito para todos.
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Que bien este concurso ya que cada día hago mi rutinas de entrenamiento porque amo hacer ejercicio.
Espero que muchos de nuestros Steemit participen.
Mis mejores éxitos.
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I am glad to hear about your routine. I can't wait to see what you will achieve through the programs. I wish you success
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Este será un gran reto para mí.
Hace 5 meses me operaron de cataratas en un ojo, me falta el otro, y he tenido baja actividad. Me gustaría participar, pero adaptando el programa a mis posibilidades y no lesionarme en el intento. Jejejeje.
Lo importante es vencer la inmovilidad.
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That is the idea, to overcome immobility. Please adapt according to your ability and let us know what you were able to do. Sorry about your eye condition. I wish you happy participation
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Gracias amiga 😊 será un placer compartir mi actividad. Hay muchas personas igual que yo, tenemos que animarnos. 😘
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A very good one to start the week with, let's see how it goes
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I can't wait to see your entry
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Let's get fit! Enjoy it everybody!
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Fitness is one thing we should all enjoy. Let's go
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I'll surly start with your course from today and hopefully will trac my journey. I'm on obesity level due to medications and steroids as result I put on 16kg weight. I want to reduce it. Im sure if I follow it strictly I'll loose some of my weight
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Following these programs will surely help you to remove those excess. Just follow up according to your strength
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Okay....week one is here with a beautiful start and it's worth engaging. I think we're familiar with the programs.
This week is indeed for fun..😁😊
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Sure, you are truly familiar with the programs for this week because you have been at it for a long time now. You are going to increase the intensity then. Let's see how it goes
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Wooow this is very good training, we all should know more about this and apply it on our day today activities. It will health in prolonging your health.
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Yes, applying them in our daily lives will surely be worth all efforts
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well
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Giving up shouldn't be an option. Let's continue because fitness should be a livelong pursuit
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A comprehensive on line lesson for overall improvemant of physical as well as mental health. Hope majority of the Steemians will be benefited. Wish all a good luck.
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Thank you. We hope so and we are also waiting for your participation
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Thank you 🙏🏾
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Love this challenge. Gonna hit the gym tomorrow to take part in this competition.
Ps: this is the transformation I did in three months.
Regards,
Dr Huzaifa Naveed
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Determination and consistency breeds success. You achieved a lot within a short period of time. We are waiting for your entry
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Excelente clase, muy pronto estaré participando 😁
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That will be awesome! We are waiting to see how you will take on this challenge for a better health
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https://steemit.com/steemfitness-s20w1/@drhira/sec-s20w1-fitness-training-cardio
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This is my post link please,
https://steemit.com/hive-150419/@dove11/sec-s20w1-fitness-training-cardio
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https://steemit.com/hive-135004/@sahar78/sec-s20w1-fitness-training-cardio
My entry here 😁
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https://steemit.com/hive-150419/@kuhinoor/sec-s20w1-fitness-training-cardio
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My entry
https://steemit.com/hive-167213/@miftahulrizky/sec-s20w1-fitness-training-cardio
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Mi entrada https://steemit.com/hive-150419/@anailuj1992/sec-s20w1-entrenamiento-fitness-cardio
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mi participación
https://steemit.com/hive-188619/@sammy1109/sec-s20w1-entrenamiento-fitness-cardio
compartido en twt (X)
https://x.com/SamxioI/status/1834617478242021481
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Saludos mi participación.
https://steemit.com/hive-150419/@mvchacin/sec-s20w1-entrenamiento-fisico-cardio
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my entry
https://steemit.com/hive-150419/@yousafharoonkhan/sec-s20w1-fitness-training-cardio
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Hola, por acá dejo mi participación:
https://steemit.com/hive-150419/@yulexys21/sec-s20w1-entrenamiento-fitness-cardio
Publicación en X
https://x.com/yulexys2121/status/1834992918303498540
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https://steemit.com/hive-150419/@bossj23/sec-s20w1-fitness-training-cardio
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¡Holaaa amiga!🤗
Por acá te comparto mi participación en la dinámica: https://steemit.com/hive-150419/@paholags/sec-s20w1-entrenamiento-fitness-cardio
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https://steemit.com/hive-150419/@suboohi/sec-s20w1-fitness-training-cardio
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My entry
https://steemit.com/hive-150419/@kidi40/sec-s20w1-fitness-training-cardio
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https://steemit.com/steemfitness-s20w1/@naka05/sec-s20w1-entrenamiento-fisico-cardio
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