Update 07

Finally, it comes to an end. At least, an end of writing this blog for assignment purpose.

To conclude the past few weeks, I have succeed in maintaining my weight and increasing the amount of exercise per week. The goal of sleeping early has failed!!!

I think that having self efficacy is very important to attain the goal. I believe I have control over my weight and I can have more exercise. I do not believe that I can change my sleeping pattern hence causing the failure.

There are other ways to increase the change of success in changing behaviour such as breaking the goal into simpler task, apply the operant conditioning theory, and having social support.

This is the final post for assignment purpose. Hopefully I will continue to write this blog with maybe different goals and in a much informal ways.

(Out of the topic)
So, last week, I did go to donate blood. I can finally crossed it out from my bucket list! I thought it will be very painful but it isn't. I will definitely go for more blood donations. I recommend you all to give it a try as well if you fulfilled the criteria.

My BLOOD!!!

Me with the book of blood donation

Update 06

Hello!
Yesterday, I went to gym after class. A bad idea because there were a lot of people in there during that hour. The exercise equipments that I frequently used were unavailable. Moreover, out of four exercise bikes only one is usable! There is only one bike left so me and my friend used it alternatively. I was on the bike for 15 minutes only as I felt extremely uncomfortable for leaving my friend to use the spoiled exercise bike (We don't want to waste time and do nothing).

While waiting for the cross trainer and treadmill, we went to try weight lifting equipments. It has been something I have always wanted to try but I have no gut to do it. However, my friend pushed me to try it and so I did. A new experience for me and I would like to try it again!

In the end, my friend managed to get on the cross trainer and I changed my target from treadmill to stair climber machine.
I did another round of exercise for 15 minutes.

By the way, tomorrow I will go for blood donation event held in my university. This is also one of the things on my bucket list.

This are the check-list to determine whether you are eligible as blood donor or not:

From MalaysiaBloodDonor.com (2010),

1. Age between 18-60
2. 45 KG and above 45 KG
3. Minimum 12.5 gm% of haemoglobin
4. Last blood donation is at least 90 days earlier
5. Have had adequate sleep and eat before the donation
6. NOT under medication
7. NOT pregnant
8. NOT during menstrual period

For more information, please click here.

I have fulfilled most of the criteria above, but I can't be sure about the 5th criterion. In order to cross out BLOOD DONATION from my bucket list, I will try my best to sleep earlier tonight! I pray hard that everything will go well!

Want to know why I want to donate blood? Ask me personally. =)

Update 05

Another week has passed and the habit of 'sleep early' has been loyal to me. Basically, I am on the edge of giving up to change this habit.

However, I still keep up with the other two goals.

Last week Tuesday, we have went for badminton session. This time, it is not as tiring as last two week. The amount of muscle pain I experienced is lesser as well. I have no idea whether it is due to the increase of the fitness level or the not-so-intense workout.

On last Friday, me and another two friends went to gym. I have achieved a few goals. I don't have any specific plan before I go but I tell myself to push harder for each workout. Hence, I went on to try the cross trainer. Last time I used the cross trainer, I couldn't control my own pace, so I quit it after 15 minutes and never try it again. I wanted to challenge myself so I went on to the equipment. I managed to reach 2.95 KM within 33 minutes. My heart beat was once rise until 166 but I am able to slow it down when I run on my own pace.

After the cross trainer, I continue my exercise with treadmill. I run at 1.0% gradient, 7.3 km/h in speed for 30 minutes. The total distance was 3.35 KM and the number of calories burn was 222 kcal. I used to run at 0% gradient, 6.5 km/h. Most of the time I can only do fast walk and run continuously for one or two minutes in intervals. This time around, I managed to run continuously for six minutes and seven minutes before I decrease the speed for fast walk.

By the way, I have done some research on the cross trainer(because I don't know the name of the equipment).It is showed that cross trainer work effectively on both upper and lower body (Masterson, 2010). Click here to view it.

Here is another link to show you the benefits of using cross trainer.

Reference

Masterson, K. (2010). Cross trainer benefits: Recent study reveals new benefits. Retrieved from http://www.weightloss.com.au/articles/exercise/top-ten-reasons-cross-trainers.html