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Planning - Coggle Diagram
Planning
Strategies
Workout
Drink 1 ounce of water per pound of body mass per day
Listen to music while exercising
Add breaks to the routine
Practice the routine daily
Ensure 7-8 hours of sleep
Don't eat sweet/fried in order to for muscle enhancement to take place properly
Eat protein in order for muscle enhancement to take place properly
Cover all muscle groups from the abdomen in the exercise routine
Mental Techniques
To endure through the process
Listen to music while exercising
Use a calendar app to strike down every day that you do the exercise
Do not expect any reward from the work
To avoid unhealthy food cravings, drink water or eat a healthier alternative of that food
Set a specific time for physical activity
Start small and slowly increase the number of repetitions per set
Associate it with fun
Just start without thinking
Don't skip a day
Attempt to look forward to the satisfaction of finishing the activity
Fitness Component
Systems
Respiratory
Cardiovascular
Nervous
Musculoskeletal
Day wise Planning Sheet
Same routine every day
High Crunches
Long Arm Crunches
Reverse Crunches
Leg Scissors
Leg Raises
Pulse Up
V-Ups
Sitting Punches
Hollow Hold
Bicycle Kicks
Heel Taps
Dynamic Planks
2 Sets Per Exercise/ 20 seconds per set, 10 second break between sets
Data Tracking
Data
Daily Self Reflection/Evaluation
Weekly Food Review
Daily Sleep Review
Daily Routine Planning Sheet
Average calories burnt per session
Average Heart Rate per Session
Anaerobic/Aerobic Breathing
Exercise type
Collect data from smart watch
Body Parts Involved
Main Muscles
External Obliques
Internal Obliques
Transversus Abdominis
Rectus Abdominis
Biproducts
Calves
Quadriceps
Pectorals
Erector Spinae
Gluteal Muscles
Brachiorad
Triceps Brachi
Possible Foods
Paneer
Tea
Legumes
Nuts & Seeds
Whole Grains
Fruits & Vegetables
Eggs
Curds
Milk
BEANS