SEC-S29W1: My Progressive Action (Squats)
I just have this feeling of commitment, as this challenge has made me consistent in exercising my body daily. For this progressive challenge, I decided to go for a particular program I'd be targeting this week till Sunday even though I don't get to post it in the normal challenge. Squats — they say it's mostly for ladies, but men do squats because it helps reduce the risks of waist pain during old age. Following the challenge and its requirements squarely, I decided to pick three days from the week.
| Monday | Day 1 | 15 Reps |
|---|---|---|
| Tuesday | Day 2 | 15 Reps + 10 Reps |
| Thursday | Day 3 | 15 Reps + 25 Reps |
If you look at the pattern, it's following a progressive pace, from 15 to 25 to 40 which was the highest I did. My target was 50, but I couldn't achieve that. Let me explain what I did in these three days and my experience doing these programs.
Day 1 — Squats |
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On Monday, I decided to do my program in a natural environment to perceive nature. I stood under a shade and positioned myself in a balanced way. My target was 15 reps. 15 reps isn't difficult to do for this squat, and I did it conveniently. How?
- My legs weren't closely packed together. It was open, and my knee was far apart from the other while trying to get into a sitting position. My hands were stretched in such a way that they weren't above my head or my shoulders. So what's the difference in the days?
- It's endurance to continue pushing. While going down to attain a squatting position, my hands were still in the air. It wasn't meant to go down while squatting down. This was the difficult part of holding my hands still in this position.
- Going up and down is counted as 1. So I did 15 as my minimum. From this 15, I'd increase it on day 2 and day 3.
How did I feel?
After doing the squats 15 times, I didn't really feel the pressure except it was based on sets. That's when the pressure would have been felt. For example, squats: 3 sets, 15 repetitions in one day. This would have been attainable but difficult on a stretch. The only pain I felt on day one was suspending my hands in the air. While doing this exercise, I used nature to attain balance and a free mind.
Aside from the waist problem, which squats help to curb, it also gives one an increased butt. That's what I'm looking for. I'm tired of sitting on hard surfaces, and my butt bones, or pelvis, are felt.
I didn't have any heartbeat readers, so I used manual deductions.
| Heart rate before exercise | 66/min |
|---|---|
| Heart rate during exercise | 68/min |
| Heart rate after exercise | 62/min |
| Respiration before exercise | 12/min |
|---|---|
| Respiration during exercise | 16/min |
| Respiration after exercise | 14/min |
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I tend to have an increased heartbeat and respiration, as i didn't really do a tedious program such as jumping jacks and skipping with a rope.
DAY 2 |
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Day 2 was in my house. I was expected to increase the reps by adding more reps to the established reps. I added 10 to the 15 that was already on the ground. This time, I was to do 25 on a stretcher. My heart rate was faster than my breathing rate, as I didn't do it in a tedious way. Before the program, I was nervous but confident that I would smash it. The pain of suspending my hands for almost a minute was felt, but I felt relieved at the end. My butt muscles contracted more than how it was done on day 1. I felt more pain in my thigh region than on day 1 because I squatted for a longer period. Thank God it was squat and stand. If it was just squatting for minutes, it would have been very difficult to achieve.
| Heart rate before exercise | 65 per minute |
|---|---|
| Heart rate during exercise | 75 per minute |
| Heart rate after exercise | 70 per minute |
| Respiration before exercise | 14 per minutes |
|---|---|
| Respiration during exercise | 20 per minute |
| Respiration after exercise | 18 per minute |
I felt like the program was touching my work area, and I also felt this measure of satisfaction that I was able to achieve something on Day 2 without giving up. I just had to be consistent, not stopping after the third day.
Day 3 |
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This was the final day, and I tend to enjoy the squat because of the time in-between. I was going for 40 reps this time, 25 reps added to the already existing 10. I felt like it was going to be difficult, but it wasn't because I had already programmed my mind that I'm going to be 40. My legs were shaky, and my hands as well. I just had to endure the pains. In this kind of exercise, I didn't sweat much because just some parts of my body were receiving the strength, pull, and vigor.
Finally, I was done with the going to be. I felt light and relieved. I've been sitting down for a long period of time, and it affects me whenever I want to stand. The gradual bend and stretch pattern this squat gave me straightened my bones. I could hear them clash during the process.
| Heart rate before exercise | 66 per minute |
|---|---|
| Heart rate during exercise | 77 per minute |
| Heart rate after exercise | 72 per minute |
| Respiration before exercise | 14 per minute |
|---|---|
| Respiration during exercise | 25 per minute |
| Respiration after exercise | 20 per minute |
Since I'm encouraged to follow up with this program, I'll definitely do my best to be consistent. Can't wait for week 2 to do jumping jacks.
I invite @kidi40, @alli001 and @emishael60
Hi, @bossj23
It's a pleasure to see that you've accepted our challenge, welcome! Here is our evaluation of your participation:
Good execution with clear progress over the three days. I would have suggested not increasing the repetitions so much, as on day 3 you seemed to be pushing yourself a bit, but you still finished successfully. Try to avoid injuries.
We'll see you next week!
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Wow kodus for you consistency . Your work was grt keep it up and dont lose on the way.
Thanks Boss lady. Can't wait to see you participate in this week's challenge