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Am I Healthy, VO2 MAX, As human we are designed to have stress this is…
Am I Healthy
Is Sleep Healthy
professor Mathew walker talks about why is sleep and positives and negatives of sleep and what outcomes comes out of sleep. He also talks about what can affect sleep with the possible ways to improve sleep to get the most effective sleep you can get and why your sleep might not be good as you think it is. He also teachers us a different perspective about sleep quality is better than quantity of sleep and why caffeine might feel like your sleep is improving but its not. Also talking about different factors that can make sleep hard with simple tasks that could prevent it from affecting you.
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World health organisation say that health is "a state of complete physical, mental and social well-being" This tells us that health is just not physical but is a combination of different ways to be healthy spiritually and physically. By being physically fit this will help with the mental side of things and the spiritual side as well. They all link in with each other and best way to improve one of them is to improve the others which will help improve the others which will help with overall health in total.
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VO2 MAX
What is VO2 MAX? VO2 MAX is when you use your maximum amount of oxygen you use for a intense exercise. This is also dertimend on aerobic endurance and Cardiovascular fitness is based on your VO2 MAX.
The benefits of having a high VO2 MAX is reducing the possible chance of getting type2 diabetes, heart disease, and cancer. This is also a good way to measure how good is someone's fitness levels from their VO2 MAX. Also their are studies that suggested that it increases better sleep quality and expanding life expecnty.
The average VO2 MAX in general is around 35. This tells us that there will be people a VO2 max less than this which is not healthy at all and can decrease your life expencty by having a low one. Even 35 is not very high and healthy to have whiles a healthy average VO2 max is 44-47 is healthy for ages and gender to have. If having higher than this it is good to have that and shows you can consume more oxygen compare to other people.
My VO2 MAX is around 65-67 which would be Excellent for a 16 year old boy which runs pretty much every day and cycles as well. Running and cycling everyday this can increase your VO2 max and the oxygen and blood flow going from your cardiovascular system to your working muscles during the activity. But especially for running i don't just run at the same pace all the time i do different paces for different reasons that helps overall for my fitness. For example endurance sessions (long runs), interval sessions, HIIT sessions and tempo sessions. long runs are to build a strong solid foundation of aerobic fitness that allows you to run for a long period of time to help with muscular endurance. Interval sessions are to run faster at a certain pace e.g. 5k pace you could do 16x400m splits but going faster at each rep to build speed and fitness up at the same time but to improve your VO2 MAX overall.
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As human we are designed to have stress this is because it will allow us to change our behaviour to the situation. It allows us to focus on situation due to worrying that is caused by stress which allows us to focus on the situation more effectively due to stress. But is it normal to have high stress levels on a daily basics.
My stress levels on a daily basics can be low the majority of the time with nothing really to worry about and having normal day. However my stress levels can increase once in a while higher than usual which can put a lot of pressure on my self due to having high levels of stress. This is due to probably being to stressed about work, eating the right food for athletics and of course dealing with people that are just hard work. Stress is healthy to some degree before it comes a unhealthy by having too much stress and worrying about it all the time. Luckily my stress levels when I get stressed doesn't happen all the time with the occasionally stress happening sometimes is still healthy for myself. Although if I stressed all the time this could lead to phycological stress that would be not healthy for my self and could put a lot of pressure onto me.
There are 3 different stress levels that allows you to regulate, dysregulate and your mood levels on nervous system.
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The definition of Health is to have a Varity of definitions in your life which allows your to use body and mind in different ways. This usually refers back to physically and emotionally well being of a human being. Personally I think the best way to be healthy overall in different aspects that can improve the quantity and quality of your life.
mental health
having mental health is very common is society as 1 in 4 people in the UK will have mental health problems once in their live.
If not having mental health this can lead to feeling more sad, tired, no passion to do anything and being more tearful. If all theses factors play a big part in day to day life and can affect your work life, family life and social life by not looking after this. If not looking after your mental health this can lead to depression which is hard to look after and get out of your life. By having depression this can affect your personal friendships and relationships with close ones as well.
What is Depression. Depression is low positive attitudes in life for long period of times and just not eager for different activities. This can last for weeks and even months and affecting day to day life by not being yourself due to feeling dull all the time.
A overview of the chances of me getting mental health problems from statists. statics say that I most likely to have it as I am a male which is a teenage with learning difficulties that are dyslexia that lives in the UK. So by all theses factors that play a big part of getting mental health is saying that i have a high chance of getting it at least on in my lifetime compare to the average person.
My overview is my mental health good or not so good. I would say I have day where it is very sunny weather my mood is but other day it feels like it raining all the time. The one bad thing about me is I don't open up about my days I'm not happy about. Theses days aren't to do with mental health but its come from tiredness and the dertimation to keep going to be best person I possibly can be. It doesn't help with when I don't tell people what i am feeling and my emotions to life and activities and keep it inside rather than telling and opening up about what I feel. This is always being a issue for me due to me putting lots of pressure on myself to be the best version of myself and because of that I sometimes have those rainy days. To evaluate it overall is that my mental health is good better than most but needs to improve some parts. The best way to improve it all for me is to start opening up about what are emotions to certain things and tell other people how I feel and any possible solutions to sorting it out. The benefits of this is that I can not only get it off my mind but I can also sort out the issues to help my overall that can improve my mental health for the better. The people who i could talk to could be my family like my mum and dad or it could be a teacher from school like Mr/MRS Demery my housemasters. My tutor could be another option or other teachers that are willing to listen to me and help sort out any issues that I may have.
For the Warwick mental health test I got 43 of the test which is decent is for a overall score. The low score would be around 14- 29 whiles the high score are the ones that are around 60-70 on the scale.
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The majority of the mental health problems are men that suffer from it around 12.5% of men in England will face it once in their lifetime. However, for teenagers (8-16) it is 20.3% would have face issues with mental health. Whiles for 17- 19 year olds will more likely to have it a 23.3% increase of chance. 28% of learning difficulties (not including behaviours) are Likely to get have some mental health problems in their lifetimes which is a high amount.
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phyicsally health
Blood pressure ,BMI, height , weight
go to medical centre and ask them for this.
According to the NHS a healthy BMI is around 18.5-24.9 is a healthy BMI. 25-40 is around over weight with over 40 being obesity. However, the results are usually reliable it dose not factor in muscle mass into BMI. So a sprinter who has a high muscle mass who is in peak shape and is very healthy would be on obesity scale due to the weight even though muscle is much healthier than fat. So the BMI is good to know if you are over weight with far or under weight with not enough weight. But the one thing its not good at is measuring health for elite sports athletes that might have a high muscle mass due to their sport.
My Blood pressure is 119/77 which would be considered a healthy blood pressure. my weight is 55.3kg with my height around 166cm
My BMI 43 Centile which would be a healthy BMI on the chart for my age and height which is good to know as I'm in a healthy weight. However, the problem with BMI for everyone in generally is that it dose not factor in muscle or bone density into the equation. Because it doesn't factor it in this can lead to some results being unactuate saying sprinter's or swimmers are unhealthy as it due to there muscle mass.
My Blood pressure is a healthy score as it is in the health score of blood pressure and consider normal and healthy. This is a good sign for myself to know that i am healthy with my blood pressure not being to high or too low which is good.
One of the key factors to having a good physical health lifestyles is the amount of exercise should a person do per day. National health government say around a hour a day is the key to living a healthily lifestyle. The amount of exercise I do everyday is around 2 hours with some day being more time being active with other days being less. This is due to being a runner which runs 1-2 a day with a workout as well for strengthening the joints and muscles. Not only I'm active everyday but I'm more active than the national requirement to living a healthy style. whiles the average person does only 2 hours per week which is a lot less to what i do every day compare to the average person. The positive effect about running pretty much everyday is improving my VO2 MAX.
On average I sleep around 7hr and 48 mins per night which is higher than the average teenage in the uk which is around 6 hours and 28mins per night. The amount of sleep which a average teenage should get is 8-10 hours per night. Although my amount of sleep is higher than the average teenage in the uk it is still below the right amount of sleep for a teenager. However we do need to put into account that quality of sleep is more important that quantity of sleep so it all factors in which is more effective. So I think on average my sleep is healthy and has enough rem sleep and deep sleep throughout the night. However, I could improve the quantity of my sleep and making it a bit more longer on average over 8 hours .
Evaluation time
To evaluate my quality of sleep is very good and i would not change that quality of it at all with getting a good percentage of REM and deep sleep per night. However one way of improving my sleep is going to bed at a consistent time everyday and waking up at the same time everyday. for example I could go to bed at 9.30 and waking up at 7.30 getting me at max sleep around 10 hours of sleep. In reality that won't happen at first or all the time as it is hard to fall asleep straight away. But once i get into the habit of doing it I will be more able to fall asleep quicker and increase my length of sleep. If I do this not only I will get more sleep but my sleep overall will increase as I will be getting more sleep that will increase the amount of REM and deep sleep I have. By getting more sleep and better quality i will be able to function more properly and inhale more information from my average school day. This will help with my Running as i will be able to recover more quicker from high intense workout and sessions that will improve me as a runner and overall health.
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The most important and the effective way to recover after doing sports such as running, cycling and football is sleep. Sleep is the most effective way to recover after pushing your body to the aboutsly past your limits. If not eating enough food, or drinking water and sleep would have the biggest impact on your mental and physically on your body.