Guoyan Sui's Page
MY 30 DAY CHALLENGE PLAN
![](http://www.weebly.com/weebly/images/file_icons/xls.png)
my_30_days_challege_proposal.pptx | |
File Size: | 295 kb |
File Type: | pptx |
Background
When one is in middle age , it's natural to pay a lot of attention to your health. In a physical examination, I was told by the doctor that my blood pressure had reached 140mm Hg/90mm Hg, which is an alarm bell for health problems. In addition , based on my height of 1.6 meters as a benchmark, my weight being 65 kilograms, which obviously leans towards obesity. Then, in recent years, I get a cold frequently, sometimes even once a month. Although I recovered quickly, it was also a sign that my body's immunity was decreasing as I got older.
Life lies in exercise, this is a famous saying that many people know.Sports exercise is a good choice if you want to keep fit. Therefore, when my instructor Dr. Kimberly Anderson assigned this assignment, I chose to set up a 30 day period, adhere to exercise for a month, and see what kind of good changes I can make physical quality.
Of course, my goal is not only to pursue 30 days of exercise, I will continue to insist on exercise, not to complete the assignment, but is really determined to face this not good myself, to reform myself.
Since I am not young, there are many obstacles in my life that will prevent me from achieving my goal. Therefore, I did not set a high goal for this 30-day challenge. I just hope that my blood pressure can be reduced to 130mmHg/80mmHg and my weight can be reduced by 2kg. This time I chose to work out at the GYM to complete this challenge.So I enrolled for Gold’s Gym annual membership card. My 30-day exercise challenge is officially underway starting March 1st ,2020. Let’s track my performance now.
Life lies in exercise, this is a famous saying that many people know.Sports exercise is a good choice if you want to keep fit. Therefore, when my instructor Dr. Kimberly Anderson assigned this assignment, I chose to set up a 30 day period, adhere to exercise for a month, and see what kind of good changes I can make physical quality.
Of course, my goal is not only to pursue 30 days of exercise, I will continue to insist on exercise, not to complete the assignment, but is really determined to face this not good myself, to reform myself.
Since I am not young, there are many obstacles in my life that will prevent me from achieving my goal. Therefore, I did not set a high goal for this 30-day challenge. I just hope that my blood pressure can be reduced to 130mmHg/80mmHg and my weight can be reduced by 2kg. This time I chose to work out at the GYM to complete this challenge.So I enrolled for Gold’s Gym annual membership card. My 30-day exercise challenge is officially underway starting March 1st ,2020. Let’s track my performance now.
I am ready !! Let me Go !Go!Go!
|
|
|
|
|
|
![Picture](/uploads/1/2/8/5/12854763/journal_orig.png)
Summary of my journal
Week 1: March 1st - March 7th , trial period
Everything is difficult at the beginning. The first week I can not exercise too much, otherwise I will be discouraged.
I got up at 5 am every day, arrived at the Gold’s GYM at 5:30 am, started walking and running for about 40 minutes, and then started stretching for about 10-20 minutes. I did 30 sit-ups (only can do these). After all these exercises ,I felt tired and wanted to collapse. The bad experience was gaining weight instead of losing .
Week 2: March 8th to March 14th , Enhance period
The time and place are the same as the 1st week. This week, I increased the running time and speed, while reducing the walking time to enhance the intensity , and then the stretching time was also increased. I did 45 sit-ups, did 25 leg-stretch, and battle rope. This week I felt tired, but it reached an acceptable degree. After the exercise, I felt relaxed, but sadly, the weight still hasn't dropped.
- Week 3: March 15th -march 19th , Interrupted
Because of menstruation, I feel it was not suitable for strenuous exercise, so I had to take a rest for 5 days, but I could still do some light exercise, such as simple stretching.
Week 4: March 20th -April 5th , Continued the challenge
The GYM was closed due to COVID-19, so I changed the spot to my own yard. Due to not much equipment, I just did simple exercises like running and stretching. I exercised 1 hour every day from 5:30pm and could view the wonderful sunset. However, the performance was amazing and it got better than at GYM.I felt the body is more and more relaxed. I lost 2 pounds this week. (If you want to use kg, maybe don't use pounds)
Week 5: March 29th - March 31 and extended to April 4th the challenge ended week.
I continued to do the same exercise as the 4th week . I lost 1 pound.
The results of my 30 days challenge
1. Not reaching my goal of losing 4.4lb(2kg), only lost 3 lb. But I felt slimmer. In particular, the feeling is that there is not so much fat on the stomach. Also, breathing and doing things feel very easy. I don't know if it's the actual weight loss, or a mental boost, but it is a good feeling.
2. My Blood Pressure changed to 125mm Hg/88mm Hg, much better than I had hoped.
3. I didn't feel sick this month, and there was no sign of a cold. Of course, I don't think it's all because of exercise, It is also the result of isolation at home because of COVID-19, producing better hygiene and reducing the chance of bacterial infection. Whatever it is, it’s good for health and I feel my immunity has improved.
2. My Blood Pressure changed to 125mm Hg/88mm Hg, much better than I had hoped.
3. I didn't feel sick this month, and there was no sign of a cold. Of course, I don't think it's all because of exercise, It is also the result of isolation at home because of COVID-19, producing better hygiene and reducing the chance of bacterial infection. Whatever it is, it’s good for health and I feel my immunity has improved.