3 Day Exercise Activity Analysis

SCI 241

University of Phoenix

I have completed a workout regimen for 3 days. Although I didn’t go with the recommendations, I stuck to something that worked for me in the past. I cannot do high impact cardio because of a knee injury in the past. I typically will use an elliptical machine or ride a bike to get cardio into my routine.

As of the past few months, I have not been very active. I have an office job that requires very little physical effort. My daughter is enrolled in gymnastics and girl scouts. During those one hour meeting during the week, I will go for a brisk walk. I also tried fit in some yoga in order to center myself. I like to take my child to the park and play with her for at least 15 to 20 minutes when I can. Besides that my goal was to try to eat healthy but I could not find time to make a meal plan, count calories or exercise much. Thankfully, my schedule has been a little less hectic so I can devote more time to living a healthier lifestyle.

According to my individual SuperTracker results, I can make room for improvement. If I do not complete at least 10 minutes per activity, it does not count as Moderate Intensity Equivalent (MIE) minutes. SuperTracker took my sex, age, height and weight in order to calculate the healthy amount of aerobic and muscle strengthening activity. SuperTracker states that I should complete at least 150 to 299 minutes of aerobic activities per week in order to be healthy. The SuperTracker then says 300 to 480 minutes of aerobic activities per week in order to see weight loss and receive health benefits. SuperTracker also claims that I should do muscle strengthening activities at least two days a week.

What I completed for the 3 day observance helped me complete my goal for the week. I actually completed 90 minutes of exercise. It counted for 90 MIE minutes as well. For Thursday and Saturday, I actually did 25 minutes of power yoga and five minutes of calisthenics. Those exercises attributed to 20 MIE minutes for those days. On Friday, I completed 20 minutes of yoga, five minutes of calisthenics and 15 minutes jogging. For Friday, I was credited 50 MIE minutes. I need to increase my activities daily in order to reach weight loss. My daily routine is only good to maintain my weight and some health benefits according to SuperTracker. Honestly, I think SuperTracker is very accurate. I have had the same level of activity for a long time and I haven’t lost any weight.

I know what areas I need to change. I am over weight according to my BMI but my body fat is in the average category. I do not want to be very thin. I just want to some weight in order to be healthier. I need to eat less empty calories and exercise more. I will keep the calisthenics and yoga up since it helps with keeping my muscle tone lean. I also do believe yoga helps regulate the body from the inside and keeps me from overeating. I need to be more disciplined with getting more cardio. Cardio will help burn off the extra fat calories that is stored in my body.

In order to get more cardio, I need to do faster paced activities. The faster paced activities helps the system work faster and burn fat. Since my doctor recommended limited running, I have to find other sources of cardio. I like brisk walking because I do it outside and get fresh air. I walk in all kinds of environments but I do take precaution when there is rain or snow. I can also go cycling but that is limited to when the weather is clear. Another thing I enjoy is dancing. I love dancing the most because I love music. Dancing can be done in or outdoors. Dancing can be done in all kinds of weather also, but extra precautions should be taking for safety. I would complete at least 30 minutes of cardio activity, three to four times a week for optimal results.

In conclusion, my 3 day analysis of the amount of physical activity did not surprise me. I see where I need improvement in order to receive results I desire. Ultimately, I just need to complete more aerobic exercises more frequently in order to get to my goal.

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