MD Anas Al Rahman Stress from muscle overload from working out and injuries as a result by MD Anas Al Rahman https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci Stress from muscle overload from working out and injuries as a result en-us 2023-01-20 13:27:22 UTC 2025-09-24 14:50:26 UTC hello@padlet.com Day 1 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2454597574 Today I will be researching about stress from muscle overload from working out, before that I finished my google and finished the project proposal so for the rest of my project I will be doing a project about muscle overload, I found out Muscle overload from working out causes muscle atrophy - a loss in skeletal muscle size and strength.

Reflection: I learned a lot about working out today and made a log of progress about what muscle overload including muscle overload today is, and would like to learn more about this topic in the future, I am  very excited for this project and would love to continue this

Sources: https://www.healthline.com/health/progressive-overload#:~:text=Progressive%20overload%20is%20when%20you,musculoskeletal%20system%20to%20get%20stronger.]]> 2023-01-24 12:49:37 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2454597574 Day 2 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2454633083 For Day 2 I will be researching the effects of working out today, I will be researching the following articles https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5668
https://www.medicalnewstoday.com/articles/326315

From What I have learned from my research today I learned that doing the same workouts over and over or using the same amount of weight every time you strength train can lead to your body plateauing. You may be able to easily lift weight that once was challenging, and you likely don’t notice any soreness — or any progress being made.


Reflection: I learned a lot about  body plateauing today from my research, I might have a few challenges with misbehaviour today but will try to work on it throughout the quarter and the overall semester so I can still have the sole goal of researching working out. How to work out and how to avoid injuries are topics I am still interested in researching and overall very excited to research this topics

]]> 2023-01-24 13:19:10 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2454633083 Day 3 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2461343706 For Day 3 I will be researching about the effects of working out while sore, To a certain extent, working out while sore is okay if it is not affecting your posture and not overdoing it, since while your sore, your body is of course fatigued, and carrying heavier weight than before can cause a muscle strain or muscle tear, lets take an example of doing deadlifts, and your lower body, arms and trapezoids are tired, if your doing deadlifts again your body might not be able to send enough oxegyn and contract your muscles to do deadlifts with deadlifts heavier than the deadlifts you did before, this is why scientists suggest doing deadlifts with lighter weights or work on a completely different part of the body if your sore in one

Reflection: I had a good experiance today during class, I learned a lot especially about my peer's project and how we could help each other in the future, But as stated in my previous day, I dont want to be distracted so I can continue to having to research about working out as my only objective. But overall I am still working on my mini-project/work for this quarter at the end


Sources:
https://www.houstonmethodist.org/blog/articles/2022/mar/should-you-still-work-out-when-youre-sore-or-in-pain/#:~:text=%22Working%20out%20when%20sore%20is,less%20you%20should%20feel%20it.]]> 2023-01-30 13:10:32 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2461343706 Day 4 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2464580409 For Day 4 I will be researching about body stress, I found out that The body's stress chemicals, such as cortisol and adrenaline, are reduced by exercise. Additionally, it promotes the brain's natural analgesics and mood enhancers, endorphins, to be produced. I also found out that Regular exercise helps lessen the symptoms of mild depression and anxiety as well as boost confidence, mood, and relaxation. Your sleep, which is frequently disturbed by stress, depression, and worry, can be improved by exercise.

Reflection:  Today I went outside of my main topic but the topic was still related, I wanted a broader overview of what I was working out, I am intrigued by this topic and I look forward to research about this topic more in the future about body chemicals and the release of them from working out.


Sources: https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0155-6#:~:text=The%20psychosocial%20and%20physical%20demands,inflammatory%20cytokines%20and%20microbial%20molecules.]]> 2023-02-01 13:43:51 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2464580409 Day 5 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2467532470 For day 5, I will be researching Testosterone I found out that, The sex hormone testosterone has vital functions in the body. It is believed to control a man's libido, bone mass, fat distribution, muscular mass, and strength, as well as the creation of sperm and red blood cells. A little percentage of the circulating testosterone is changed into the estrogen estradiol. I also found out that the benefits of testosterone include:
  • Bone density
  • Fat distribution
  • Muscle strength and mass
  • Facial and body hair
  • Red blood cell production
  • Sex drive
  • Sperm production
I also learned that working out after exercise, especially vigorous, heavy-weight training, your testosterone levels rise. This level-up period could take anything from 15 minutes to an hour. When they strength train in the evening as opposed to the morning, men frequently experience a bigger and longer surge in testosterone.

Reflection: As said previously, the body's release of chemicals intrigued me, Thus I researched one of the human body's most necessary chemicals testosterone, this chemical intrigued me and will be super beneficial to me in the future about further research about working out in the future and I look forward to the whole process overall.

Sources:https://www.healthline.com/health/what-is-testosterone
]]> 2023-02-03 13:04:58 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2467532470 Day 6 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2474942259 Today I could not research since Ms Karla kindly taught us how to cite websites and how to rate them using CRAAP. On the test she made us check websites viability,accuracy,relevance, authority and purpose to overall just teach us how to cite better and be more responsible on the internet with sources

Reflection: I learned a lot about citing sources and finding what is sourcable but I would like to research about my topi however.

]]> 2023-02-09 12:48:54 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2474942259 Day 7 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2474955017 Today I will be researching about what leads up to Body stress from working out. I learned that maintaining an enthusiastic and active lifestyle by participating in team sports, cycling, and aerobics for 30 to 60 minutes each day will undoubtedly have a favorable and beneficial effect on mental health. However, excessive activity may be detrimental to your mental health.

Working out for a long period of time I learnt also could lead to people who have a lengthy history of exercising may do so because they exhibit obsessive or other negative emotional behavioral patterns, like body dysmorphia or eating and weight disorders. On the eighth. 

Reflection: Overall I learned a lot today about Muscle stress and feel confident about my Check-in next week, I am kind of revising at this point and time for my mini-project for the quarter so I will be looking back at my work from the past so I can research better

Sources: https://www.deccanherald.com/living/health-and-well-being/does-over-exercising-lead-to-stress-773297.html]]> 2023-02-09 12:59:04 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2474955017 Day 8 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2483432886 Today I will be researching How your recover from muscle overload,

To recover
 1. Increase Resistance: Adding more weight or resistance to your exercises will keep your muscles from getting complacent.

2.Increase sets and reps: Your muscles can be worked harder without constantly using more weight. Add another set or 2 additional reps each time for a simple remedy.

3.Train more often: This doesn't mean you have to train more frequently; rather, it's a tip to include more exercises in each training session. Boost the volume!I learned Not all muscle-building involves protein drinks and bro tanks. The idea of gradual loading underpins the process of building muscle. Although it may come across as an aggressive term, it's really simply a base to assist you go where you want to go. The process of adding more stress to your body gradually and purposefully is known as progressive overload. It all comes down to regularly pushing yougradually adding more stress to your body r muscles beyond what they are accustomed to. Let's get right to the point. If we don't offer our bodies a cause to change, they won't. Therefore, you must consistently put more demands on your body to develop your endurance, strength, and muscular mass.

4. Shorten your rest periods: You definitely didn't anticipate seeing the term "reduce" in this piece. Well, we enjoy disproving assumptions. By cutting back on the rest period between each set, you can increase progressive overload. Your body needs to adjust to working so hard without a lot of downtime to recover.

Reflection: Overall this day was a big booster to my overall project giving me insight on what to avoid when I am working out or will be helping someone workout overall, Shorten your rest periods, etc has helped me a lot in making my mini-project and especially working with both my peers juan and oliver who have both given me the idea of working arund progressive overload, taking reflection from them has helped me the most, Overall, I am very excited to present to Ms Juliette at the end of the quarter.

Links: https://www.thebxngclub.com/blog/how-to-progressive-overload/]]> 2023-02-15 13:15:10 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2483432886 Day 9 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2483476620 Today I am learning about how you get muscle strains : A single occurrence, such as employing poor body mechanics when lifting something heavy, might result in acute strains. When you repeatedly strain a muscle by doing the same activity, you run the risk of developing chronic muscle and to recover from these types of injuries, you have to prepare and recover to do this  Every exercise session should start with a warm-up and end with a cool-down. Your body prepares for exercise with the aid of a warm-up. Your muscles and joints will become more loose as your heart rate progressively rises. Several methods for warming up are:

  • Ride an exercise bike
  • Jump rope
  • Jog in place for 5 to 10 minutes

Reflection: While simultaneously preparing for my mini-project, I want to also dive deeper into my project so I won't fall behind on that, Overall I learned a lot today about muscle strains and how to avoid them and I learned a lot from juan who actually knew a lot about muscle strains since hes had alot of them playing in basketball, a lot of the recovery methods he actually gave an overall better insight and so I with all this informaton I can write them on my poster for the final project of the semester, I might be thinking ahead but I think I am on the right path.

Links I used
https://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment

https://www.mayoclinic.org/diseases-conditions/muscle-strains/symptoms-causes/syc-20450507#:~:text=Acute%20strains%20can%20be%20caused,same%20motion%20over%20and%20over.
]]> 2023-02-15 13:47:26 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2483476620 DAY 10 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2497184981 Today I will be researching about what causes muscles to be bigger and overall what contracts muscles, what causes people to lift heavy:

I found out that
The processes by which muscles develop, as well as the reasons why working out with weights rarely results in significant muscular increase in women.

Although there are many different types of muscles, including cardiac muscle (your heart), we will only discuss skeletal muscles in this article due to our concerns. The fundamental building blocks of muscle contraction in skeletal muscle are the thread-like myofibrils and sarcomeres that make up a muscle fiber.


Motor neurons send messages to the 650 skeletal muscles in the human body that cause them to contract. These impulses are initiated by the sarcoplasmic reticulum, a component of the cell. Your muscles are signaled to contract by motor neurons, and the better you grow at receiving those signals, the stronger you can become.

I also found out 
that powerlifters have a stronger ability to activate those motor neurons and contract their muscles that someone like a powerlifter can lift very big weights despite not appearing to have much muscle. Because of this, some powerlifters who are relatively smaller than bodybuilders can lift a lot more weight. Moreover, motor unit recruitment explains why, with practice, some exercises become simpler to complete and why the majority of your first strength increases will occur when you first begin lifting weights. After this initial phase of strength improvement, muscular growth typically happens more gradually since the muscles are easier to contract. 

And the muscle growth happens because
After an exercise, your body fuses together broken muscle fibers to create new muscle protein strands, or myofibrils, as a means of replacing or repairing the damaged fibers. The thickening and proliferation of these repaired myofibrils results in muscular hypertrophy (growth). 1 When the rate of muscle protein synthesis exceeds the rate of muscle protein breakdown, muscular development occurs. Nevertheless, this adaptation does not take place whilst you are really lifting the weights. Instead, it happens when you're sleeping.

Reflection: As said before I am researching more broadly into my topic in general so I can make the poster for the future.Today I learned a lot about hypertrophy from Oliver who was actually doing the same workout/research as me, I look forward to taking more suggestions from him in the future and overall after he gave me the idea of working on muscle hypetrophy i started learning a lot today including about muscle contraction, muscle hypertrophy and the overall difference between bodybuilders and powerlifters. Overall I am looking forward to research about this topic in the future.

Links
https://www.builtlean.com/muscles-grow/]]> 2023-02-28 00:18:18 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2497184981 Day 11 eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2497829588 Today I will be researching the bulking and how it works and the different types of bulking

Bulking is the phase of muscular increase is called bulking. For a predetermined amount of time, usually 4-6 months, you should deliberately consume more calories than your body requires. With weight training, these extra calories give your body the nutrition it needs to increase muscle size and strength.

Lets venture into the different types of bulking:
Dirty Bulking
Clean Bulking
Regular Bulking

Dirty Bulk:
In strength sports and some team sports, a phase of intense weight increase known as a "dirty bulk" is utilized to encourage muscular and strength improvements.

A persistent calorie surplus, or eating more calories than you burn, which results in weight growth in the form of muscle or fat, is the general definition of bulking. To accelerate muscle and strength growth, this feeding regimen is paired with high-intensity resistance training.

Following a clean bulk, also known as a lean bulk, involves strictly controlling your calorie surplus in an effort to avoid uncontrollable fat growth.

Whole, minimally processed foods make up the majority of the diet. Limiting high-calorie junk food helps to encourage a leaner body composition.

And regular bulking
is what depends on your objectives, a bulking phase may take anywhere from 1 month to more than 6 months. Add a specific quantity of calories to your daily caloric intake to begin bulking.

Overall, A bulking diet emphasizes foods that are high in calories and nutrients. In contrast to a cutting diet, which comprises nutrient-dense, lower calorie foods to promote fat reduction and muscle maintenance, these promote controlled weight gains to enhance muscle building.

Reflection: Today I learned a lot about bulking, dirty bulking and clean bulking overall, Things I did not know about in the past but this has given me a wider/broader insight about what bulking is in general, I am intrigued by this topic and want to research cutting in the future (OPPOSITE OF BULKING). Overall my mini-project is coming in well and I look forward to finish my research in the future.

links:https://www.healthline.com/nutrition/clean-bulk#basics]]> 2023-02-28 11:55:34 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2497829588 Day 12 (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2505037972 TODAY We will be giving each suggestions on our padlets, One of my suggestions was to do it with  Oliver since our projects are very similar about living healthy and maintaining that lifestyle, from this suggestion I will integrate this into my project and it will help my guide and my overall plans for the future, and today we heard other peoples plans for there padlet swhich I can also integrate into my padlet

REFLECTiON: Overall, this will aid my project and my general plans for the future, and today we heard about other people's plans for their padlets, which I can also incorporate into my own padlet.]]> 2023-03-06 12:04:00 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2505037972 DAY 13 (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2508504815 Today I will be researching the positive effects of working out other than to get fit, I learned that working out or physical activity can strengthen your bones and muscles, help you maintain a healthy weight, increase your ability to carry out daily tasks, and improve your cognitive health. People who sit less and exercise any level of moderate-to-vigorous physical activity enjoy certain health benefits.

Other benefits of working out also include:
  1. Improve your memory and brain function (all age groups).
  2. Protect against many chronic diseases.
  3. Aid in weight management.
  4. Lower blood pressure and improve heart health.
  5. Improve your quality of sleep.
  6. Reduce feelings of anxiety and depression.
  7. Combat cancer-related fatigue.
  8. Improve joint pain and stiffness.
  9. Maintain muscle strength and balance.
  10. Increase life

Reflection: Overall Working out helps to maintain a healthy weight, lowering stress levels, and minimizing the chances of heart disease and other serious disorders benefits everyone. Also, you may always discover ways to stay active. Today was also very succesfull especially when working with my colleagues Juan and Oliver, who both gave me the notion to explore this subject. From this research I want to incorporate this into my own so i could further convince people in the future why working out is useful for everybody.

Sources: https://www.walkerfc.com/blog/the-benefits-of-getting-exercise-as-a-family#:~:text=You%20create%20healthy%20habits,stay%20active%20all%20year%20round.
]]> 2023-03-08 12:21:31 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2508504815 Day 14 (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2519315626 Today I am reseaching how working out
Athletes with strong physical condition not only learn sports skills more quickly, but they also experience fewer accidents and injuries because of movement. Track damage can be significantly reduced by engaging in physical activity, particularly physical quality training. I also found out Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being

Reflection: As previously said, I would like to further research about why working out helps with other than to get fit and this research will in turn as aformentioned help me get to other people or connect with other people on why to work out other than to get fit, Hopefully next class I can present my results/mini-project/video for the final 'check in' of the quarter.

Sources https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Regular%20physical%20activity%20is%20one,ability%20to%20do%20everyday%20activities.]]> 2023-03-16 12:30:39 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2519315626 PROJECT (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2520760270 2023-03-17 11:21:23 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2520760270 DAY 17 (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2534889732 Today the assignment is to work with your peers Juan Labale, and brainstorm ideas and we decided to work on Leg workouts and explosiveness for my projecyt since I have done little to no research about legs and I wanted to research the viability of legs in working out and why it is important to train legs, I found out that:

Leg exercises work all of the major muscular groups in your body, which promotes healthy movement patterns in daily life and enhances overall athletic performance. Additionally, having a strong lower body will make it easier to stay healthy and manage long-term conditions like diabetes, heart disease, and arthritis.

I also learned that working out your legs is vital because, according to Norwegian studies, doing so right before working out your biceps results in biceps that are bigger and stronger than they would be otherwise. How? Your levels of growth hormone and testosterone are quickly increased by strenuous leg activities.

Reflection: Overall I really liked this activity and will start implementing more body parts into my workout so I have a broader understanding of how working out different parts of the body helps you.

Sources: https://www.gq.com/story/want-bigger-arms-then-keep-doing-squats#:~:text=Norwegian%20researchers%20found%20that%20training,testosterone%20and%20growth%20hormone%20levels.]]> 2023-03-28 11:42:41 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2534889732 DAY 15 (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2538229107 Today I will be researching about why you should include cardio into your workouts, I found out that it's significant for two reasons:

Because it can get more oxygen and nutrients, your muscle tissue is able to work at a better level.
Your muscle tissue can recover more quickly because it can get rid of metabolites and waste materials more quickly.

Particularly for lifters who routinely engage in high-intensity training regimens like CrossFit, this improved capacity for recovery is essential.

If you compare a lifter who moves eight high-quality sets overall to a lifter who moves only six high-quality sets, the former lifter will amass more volume—and potentially more gains—over the course of a year due to his superior work capacity.

Sources: https://www.bodybuilding.com/fun/3-reasons-to-include-cardio-in-your-lifting-program.html#:~:text=Cardio%3A%20It%20Does%20Your%20Blood%20Vessels%20Good&text=than%20lifting%20alone.-,Performing%20steady%2Dstate%20cardio%20helps%20add%20more%20capillaries%20to%20the,receive%20more%20oxygen%20and%20nutrients.

Reflection: Overall Today I think it was a productive day for my poster, I have gathered a lot of materials for my poster and my peers are helping me significantly with materials, knowledge and information sharing overall, I think I am ready to start assembling my actual project and I think I could do a very good job on my poster, the check ins, Oral presentation since I have a lot of my information already.

]]> 2023-03-30 11:18:49 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2538229107 DAY 16 (SECOND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2538229277 Today I will be focusing on making a scheduale for my project and get my things organized:

https://docs.google.com/document/d/1hnOMUVXBO4-LY-Wx_FlUc1ZcLl8kXTEbqcnnM3t0qa8/edit

OVERALL I learned a lot from this experiance espcially considering the fact that making a scheduale was very difficult for my without my peer Juan who had already made a scheduale and helped me a lot with making my scheduale.]]> 2023-03-30 11:18:59 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2538229277 DAY 18 (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2538229555 Today I will be further working on my project organizing my materials and making a kind of checklist for the poster I am going to make for my project organizing everything on the google doc:

https://docs.google.com/document/d/1hnOMUVXBO4-LY-Wx_FlUc1ZcLl8kXTEbqcnnM3t0qa8/edit

Reflection: Today was a very successful day since I got a lot of the things on my checklist done today since Oliver and Benjamin really helped me organize my things for my poster I think i am ready to start on my poster next week and I am starting to prepare for it.

]]> 2023-03-30 11:19:15 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2538229555 DAY 19 (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2544929172 Today I further worked on the checklist for what my text should look like:
https://docs.google.com/document/d/1hnOMUVXBO4-LY-Wx_FlUc1ZcLl8kXTEbqcnnM3t0qa8/edit

Reflection: Today me and juan organized a lot on what the text for my part of the poster should look like How we would introduce it and overall how to organize it better, He helped me a lot with the text especially and I look forward to work with him on my actual poster in the future.]]> 2023-04-05 12:16:48 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2544929172 DAY 20 (2ND CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2551305678 Today We worked on the check-in summative.]]> 2023-04-12 07:50:41 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2551305678 DAY 21 (3RD CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2551524446 Today I decided to do a bit of research since I was missing out on some body parts that I had not explained yet

WHAT I DID AT HOME: Today I brought all the remaining materials I need for my poster home today and worked on organising what I need.

Today I will be researching back

I found out that
The benifits of working out back include 

1. ALTER POSTURE
The most important result of back exercises is better posture. Your posture can be improved by building back strength, which starts a cycle where excellent posture strengthens your back and back strength strengthens your good posture. Yoga and other low-intensity stretching exercises are very beneficial for improving spinal posture.


2. CONTROL THE SPINE
Less pressure is placed on your spine as a result of back muscles that are stronger. The ability of the spine to withstand physiological stress without shifting is referred to as spinal stability. Your body gets better at handling lifting weight in daily life as your spinal stability increases through workouts like weightlifting and yoga.

3. RELIEVE AND AVOID BACK PAIN
Even though it might sound strange, doing some mild exercise can help you get rid of your back pain. Your initial inclination may be to lie down when you have back pain, but doing so might make your discomfort worse by encouraging poor posture and muscle atrophy. Light activities that serve to improve spinal stability and relieve pressure on your spinal discs and cord can help to relieve back pain.



Tips For Back Exercises at Home
Even if you spend your days sitting at work, you can still develop stronger back muscles. Spend a minute stretching gently, such as in a seated cat-cow or backbend, every hour or so. Make a cat-cow motion by rolling your head and

Reflection:
I decidied to research about working out back since my peer Luis Felipe mentioned I did not have a backworkout in my padlet so from now on I will be researching a bit more about working out in general. I think today was successfull

Links: https://spineina.com/blog/reasons-why-back-training-is-crucial-in-your-workout-routine/]]> 2023-04-12 12:08:17 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2551524446 DAY 22 (3RD CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2554435512 Today I worked a lot on my project especally since I finished working on my scheduale today and now I can focus better on my project

Reflection: Luis felipe helped me organise this scheduale a lot now I can focus and not get off track today overall was a very successfull day.


]]> 2023-04-14 11:31:19 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2554435512 Day 23 (3RD CHECK IN) https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2558967201 The basics of weight training

WHAT I DID AT HOME: TODAY I WORKED ON ACTUALLY CREATING THE WORKOUTS ON THE POSTER DRAWINGS FOR MY PROJECT TODAY WAS OVERALL VERY SUCCESFFUL AND I WOULD SAY I AM 25 PERCENT OF THE WAY THERE

Building and maintaining muscle is necessary for all of us, especially as we age. And the earlier we start, the better.


According to the American Council on Exercise, most adults lose nearly a half pound of muscle per year starting around age 30, mostly because they aren’t as active as they were when they were younger. Losing muscle at the same time that metabolism starts to slow down is a recipe for weight gain and the health issues that can accompany it.


Building stronger muscles isn’t just about vanity, either. According to the Mayo Clinic, strength training not only helps with weight control, but also stops bone loss and can even build new bone.


This can reduce the risk of fractures from osteoporosis. It also improves balance and boosts energy levels.


A significant amount of evidence exists to support the overall health benefits of strength training. And there’s been some quite convincing research on the subject recently:

  • A study published in Cancer Epidemiology Biomarkers and Preventionsuggested that the more muscle men have, the lower their risk of death from cancer.
  • A study
    Trusted Source published in BMJsuggested that weight training can improve long-term balance in older adults.
  • A 2017 study in the Journal of Endocrinology
    Trusted Source suggested that having muscle can improve insulin sensitivity and glucose tolerance.

How much weight is best?
The amount of weight you use depends on how many repetitions you’re aiming for. You want to lift enough weight so that the last repetition is really tough and you feel like you couldn’t do one more. Naturally, you’ll need to use a heavier dumbbell for 6 repetitions than you will for 12, even though you’re doing the same exercise.
Never lift so much weight that it causes pain. You are better off lifting too little than too much as your body gets used to weight training. Also, unless you are working out with a spotter, use machines with safety stops in place to prevent injury.


Refelction: My peers Juan and Luis felipe told me to work on how to works out and how to actually avoid injury working out taking there advice I added these details to my project and I think i might need materials from Ms Juliette but today was overall very helpful. 
]]> 2023-04-18 17:32:07 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2558967201 day 24 (3RD CHECK IN) https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2570711162 I was absent]]> 2023-04-27 17:21:28 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2570711162 day 25 (3RD CHECK IN) https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2570711396 I was absent]]> 2023-04-27 17:21:40 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2570711396 Day 26 (3RD CHECK IN) https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2570711598 I was absent]]> 2023-04-27 17:21:51 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2570711598 Day 27 (3RD CHECK IN) https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2578595023 TODAY i will be researching about how to get extra testosterone

What I did Home: I worked on actually bordering the posters and creating a shaded background at home, Oliver came to my house today and helped me overall today I learnt a lot in class and I will use this info in my project and I am working on project.

TO get enough exercise to increase testosterone levels
Use compound movements, such as squats, rows, and chest presses. These use multiple muscle groups and stimulate testosterone release more than isolation movements. Lift heavy weights that fatigue you in less than 12 reps and perform at least three sets.

Reflection: learned a lot today about working out especially when Earta helped me with it it was very interesting since I did not know she knew so much about working out, she a helped me a lot. I learnt a lot about testosterone levels and I look forward
]]> 2023-05-04 17:13:34 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2578595023 day 29 (3RD CHECK IN) https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2582439967 Today we will study how to train the back.

What I did at home: I finished working on the human body but aside from that I worked on shading out the bones overall today was successfull.

Back training is an important part of any fitness the routine as it helps build strength and improve posture. However, it is important to perform your back exercises with proper form and technique to prevent injury.

There are several exercises that can target your back muscles, including your lats, rhomboids, and trapezius. Examples of effective back exercises include pull-ups, lat-he pull-downs, rows, and back-he extensions.

When doing back exercises, it's important to start with light weights and focus on proper form and technique. Avoid sweeping or jerky movements. It puts unnecessary strain on your back and can increase your risk of injury. Keep your movements slow and controlled, and keep your core muscles engaged to protect your lower back.

It's also important to warm up properly before you start training your back. This includes light cardio, dynamic stretching, or foam rolling to help loosen muscles and prepare them for upcoming workouts.

If you already have back problems or injuries, it is important to consult your doctor before starting any back exercise program. They can provide guidance on exercises that are safe for your condition and help you avoid exacerbating existing injuries.

In summary, back training is a great way to build strength and improve posture, but it is important to perform the exercise with proper form and technique to prevent injury. Strengthen your muscles and do a proper warm-up before starting your back workout.

Reflection:
I learnrt a lot today especially working with Luis felipe since he helped me work on these posts after school giving me ideas on how to work on them. I would also like to stress the importance of warming up before you start training your back.Proper warm-up exercises improve blood circulation, reduce the risk of injury, and prepare your muscles for training. can be prepared. Additionally, if you have a pre-existing back condition or injury, talking to your doctor can help you perform exercises that are safe for your specific needs. Juan helped a lot here ?since his aunt is a doctor and he gave me a lot of advice on it. I look forward to continuing to work with him.  ]]> 2023-05-08 17:31:00 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2582439967 Day 28 (3RD CHECK IN) https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2582442272 Today we will study how to train the back.

AT HOME: I worked a lot on my project today at home including creating the color of the human body using shades and worked on organizing the text on where to put them for my project.

Back training is an important part of any fitness he routine as it helps build strength and improve posture. However, it is important to perform your back exercises with proper form and technique to prevent injury.

There are several exercises that can target your back muscles, including your lats, rhomboids, and trapezius. Examples of effective back exercises include pull-ups, lat-he pull-downs, rows, and back-he extensions.

When doing back exercises, it's important to start with light weights and focus on proper form and technique. Avoid sweeping or jerky movements. It puts unnecessary strain on your back and can increase your risk of injury. Keep your movements slow and controlled, and keep your core muscles engaged to protect your lower back.

It's also important to warm up properly before you start training your back. This includes light cardio, dynamic stretching, or foam rolling to help loosen muscles and prepare them for upcoming workouts.

If you already have back problems or injuries, it is important to consult your doctor before starting any back exercise program. They can provide guidance on exercises that are safe for your condition and help you avoid exacerbating existing injuries.

In summary, back training is a great way to build strength and improve posture, but it is important to perform the exercise with proper form and technique to prevent injury. Strengthen your muscles and do a proper warm-up before starting your back workout.

Reflections:
I would also like to stress the importance of warming up before you start training your back.Proper warm-up exercises improve blood circulation, reduce the risk of injury, and prepare your muscles for training. can be prepared. Additionally, if you have a pre-existing back condition or injury, talking to your doctor can help you perform exercises that are safe for your specific needs. 

]]> 2023-05-08 17:32:47 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2582442272 Day 32 (3RD CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2589209563 Today is the last day before presenting. I just worked on getting my text organised and finished pasting them on my project I am ready to present next class and I look forward to this

Reflection: I really enjoyed this overall process of working on my project and researching, Today is the last day to get prepared in class and I would say it is successfull since Juan and Oliver helped me organise what I will say in class today overalll today was successfull.]]> 2023-05-12 23:17:45 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2589209563 Day 31 (3RD CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2589209613 Today I will be working on my project/poster I have done finished the body and the first part now I have to give the last finishing touches to the last page and than next day I will finish pasting the text.

But in class I worked on mostly getting advice on how to make presentation look more good

Reflection: Juan helped me with finding resources on how to get better at presenting/ on making a presentation today was a succesfful day and I cannot wait to finish my presentations]]> 2023-05-12 23:17:57 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2589209613 Day 30 (3RD CHECK IN) eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2589209661 I was absent today]]> 2023-05-12 23:18:05 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2589209661 Scheduale link eab2027201881_1 https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2589728629 https://docs.google.com/document/d/1hnOMUVXBO4-LY-Wx_FlUc1ZcLl8kXTEbqcnnM3t0qa8/edit]]> 2023-05-13 20:35:54 UTC https://padlet.com/eab2027201881_1/avsuy8uo9n2c0yci/wish/2589728629