SLC; "Staying in shape / Cardiovascular exercises".

Greetings and welcome to my blog. Exercises are very vital part of our living and its benefits cannot be over emphasized. It’s another week to exercise ourselves for healthy living and here is my entry for the weeks task on cardiovascular exercises.

For the lesson task, I performed the exercises at home which includes stationary jogging, jumping jacks and jumping with imaginary ropes. Before I go into elaboration on the exercises with the videos, I first documented my vitals and their values just like the teacher instructed.

Make a table like the one I am going to show you below. There you will write down your vital signs before starting the exercises: Repeat the above table with your signs after doing the exercises.

Day 1: Vitals before exercise

Vitals	Values
Pulse	89
Respiration	25

My vitals information included recording my pulse rate and my breath counts per minute. I didn’t have a machine at home hence I used manual checking method.

For my pulse, I put my two fingers facing upwards on my neck below my jaw to feel my pulse and counted while using a timer to monitor when it’s a minute.

For my breath per minute, I counted my breath intake for a minute and monitored it with a timer on my phone.

Day 1: Vital after exercise

Vitals	Values
Pulse	107
Respiration	38

After the exercise I repeated the same procedure to check for my pulse and breathing counts.

Day 2: Vitals before exercise

Vitals	Values
Pulse	89
Respiration	24

I repeated the same procedure I explained above on the second day of the excercise after taking a day off to rest just as the teacher instructed.

I used same procedure manually to check for my pulse and breathing counts.

Day 2: Vitals after exercise

Vitals	Values
Pulse	109
Respiration	40

You are going to do techniques 1, 2 and 3 at home. You must do the exercises two days, alternating a day of rest.

I carried out the three techniques of cardiovascular exercises and recorded the process. This is my record for the second day which is today.

Stationary jogging

The first was jogging on the spot or stationary journey. I jogged on a spot for about 30 seconds while counting off in my heart and I took a ten seconds break and jogged again for thirty seconds. I repeated this two times in the session. This exercise in a controlled way helps the body to accelerate circulation and breathing.

Jumping jacks

While standing on a spot as in the stationary jogging, opening and closing my hands, I did 20 small jumps while counting off in my heart with a ten seconds rest period in between and repeated again another 20 jumps. I did two movements of these jumps in the session.

Jumping with imaginary ropes

Just like the name implied, I imagined I had a rope in my hands and I was skipping to the swinging of the rope. I counted off thirty seconds in my heart while taking ten seconds rest and repeated another thirty second’s jumping.

In your own words, tell us about your experience and how you felt when doing the exercises on both days.

On the first day, it felt a little tedious as I haven’t exercised in a while. My legs felt the strain of the jumps and skipping but the ten seconds rest was able to alleviate the strain for some moments while I continued with the second set of the exercises.

I felt slight tension through the day because of the strain on the muscles but the day rest helped to calm the muscles a little.

The second day wasn’t as strainous as the first day because the muscles are somewhat adjusting to the exercises.

My heart rate and breath was significantly increased during and after the exercises hence making for the difference in the vitals values as we see in the above tables. I sweated and has a good feeling over all.

Above all I felt invigorated and healthy and Should do more of these exercises often.

Thank you for another interesting week of exercise. I ask @ngozi996, @pea07 and @pandorasdiary to join the learning challenge.