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Background and rationale of project |
STUDENT CONTRACT FOR PERSONAL HEALTH INITIATIVE Outcomes and evaluation Outcome of this project depend upon one’s commitment to project, not only as a part of an academic project but also one’s behavior towards his/her health. I started this project on week late because I was overseas and I missed my first class. When I heard about this project from class fellow, I got immediately interested in this project. I started this project immediately from week three and up till now I am really happy the way this project went on. I think I have achieved more then I had expected in start. Actual time required to achieve this kind of activity requires about six months, but I have achieved more then one inch increase in my chest expansion and upper arm circumference in only three months. I am now quiet familiar with my daily activities required and doing my activities without abstinence and hopefully this will goes on for rest of my life not only for this project only. One side advantage I had already mentioned was normalization of my blood pressure due to daily exercises, because of all that I am feeling mentally relax as well. I am able to walk virtually four kilometers a day without becoming fatigue. Initially I used to carry only light weight, but now I can carry more heavy weight with utmost ease. Now days I can say that I am a proud man because I have got attractive shape to my body as well. Discussion According to Tackett (2004) weightlifting will serves u many important benefits, that are not possible with other types of activities and exercise Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscle strength, and increases in tendon, bone, and ligament strength. Strength-training has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. If you understand and accept your body, you will be able to work with it, not against it. Everyone can improve their strength, appearance, and performance level by consistently implementing an effective strength training program. According to Bawla (2001) Keep in mind, that the most influential factor in achieving good results is using a very slow controlled lifting movement and lifting to the point of muscle fatigue, that’s why I always took care of it during my exercises. In addition to using good lifting technique, it is absolutely imperative that you not only train with intensity on a well-balanced program, but also give your muscles enough resting time between training sessions, and this was problem with me initially so hurted my muscles in start. Overtraining is a common mistake people make; it happens not only when you don't allow your muscles enough rest, but also when you train with too many sets and exercises for each muscle group. According to DiPietro and Dziura, (2000) that if we add regular physical activity of any kind for thirty minutes daily, coupled with proper diet will promote weight maintenance and muscle strength, flexibility, coordination, and endurance.
TABLE 1. Selected Health Benefits of Physical Activity Delays onset of or prevents some chronic diseases (e.g., type 2 diabetes mellitus, coronary artery disease) Improves heart function Improves psychological well-being Lowers blood pressure Maintains everyday functional abilities (e.g., walking up stairs, lifting objects) Preserves lean muscle mass Promotes weight maintenance (Loretta DiPietro and James Dziura, 2000)
REFERENCES Cannone, J. (2004). Real Muscle Real Fast. Fitness and Sports Magazine Strength Training. Retrieved on 07-10-2004 from. http://www.weeno.com/art/0803/248.html
Bawla, F (2000). The Health and Fitness. Lahore: Ganj Bux Press
DiPietro, L., and Dziura, J. (2000). Exercise: A Prescription to Delay the Effects of Aging. The physician and sports medicine, 28(10). Retrieved on 08-10-2004 from. http://www.physsportsmed.com/issues/2000/10_00/dipietro.htm
Exercise and its relation to health, (2004). A program on Pakistan Television Network (seen via dish antenna). http://www.ptv.com.pk. (PTV website)
Tackett, C. (2004). Factors Affecting Strength. Retrieved on 06-10-2004 from. http://www.mamashealth.com/default.asp
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