This week I decided to do an at-home Pilates workout. This workout consisted of a warm up, 2 different groups of Pilates exercises, and a cool down. To start, I warmed by performing a few exercises for about 30 seconds each; the exercises were: toe touch reaches, left and right staggered tow touches, wide toe touches with a side lunge, left and right warrior pose, walk down- push ups, up dog to don dogs, and back bows with an arm stretch.
Next, I stared to actual Pilates workout. The first group of exercises consisted of 10-12 reps of toe taps, chasing toe taps, toe taps from the table top position, double toe taps, leg extensions, double leg drops, slow and regular paced swimmers (I did double the number of reps of the regular paced swimmers rather than doing the fast pages swimmers), back bows, breaststrokes, heel taps, and double leg lifts. The exercises in the second group of the Pilates workout were: single and double leg pulses, side leg raises in 3 different positions, toe down, toe forward, and toe up; i did that one both my left and right sides. I continued with leg raise and extensions, inside thigh raises and pluses, regular hip raises as well as 5 balancing just on my left foot and 5 balancing on my right. In addition, I did kneeing leg raises, with my leg straight and again with my leg bent, and leg pulses with both my left and right legs. Apart from the left and right leg hip raises, all the exercise in group two were also repeated 10-12 times. I rested when I really needed to in attempts to push myself to complete a higher intensity workout.
Finally, I did a cool down stretching out my quads, hamstrings, torso, back, glutes and arms. To stretch out theses muscles, I performed the following stretches for 30 seconds: single leg toe touches and torso stretch for my left and right legs, butterfly, hip stretch, left and right torso rotation, left and right deep glute, cobra, child’s pose, shoulder and triceps stretches.
Week 6 Questions
This week, I generally felt more tired even though I’ve been sleeping roughly the same amount I was sleeping last week. Based in this, I feel as though this activity plan is making me more tired, despite the fact that I almost always feel more awake and less anxious after I workout. So far, one of the major barriers in this activity plan for me is finding the motivation to work out. In order to find motivation, I decided to do my workouts after I do my homework. I chose to do this because I normally get stressed out when I’m doing my homework and I am always looking for ways to mask that stress but working out actually gets rid of the stress; essentially by doing my homework and increasing my stress levels, it encourages me to workout out so I could melt away that stress. Recovery time depends on many factors including the intensity of the workout and how your workout is divided up. Generally, however, it is recommended that you take 1-2 days rest to let your muscles heal. If you don’t rest your muscles, you will have less energy, you won’t be able to perform as well, and your muscles will breakdown resulting in a loss of muscles mass.
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