This entry is about Week 7 (3 May 2009 to 9 May 2009).
Hello everyone.
The program has continued to work well for me. I exercised in four out of the seven days:
3 May 2009: Nothing
4 May 2009: Workout
5 May 2009: Workout
6 May 2009: Workout
7 May 2009: Nothing
8 May 2009: Nothing
9 May 2009: Half of a Workout
I had to punish myself once because I skipped thursday's workout: a cold shower plus no aim. Also, thurday's work was moved to Saturday so I still had to do it. So there you have it. Overall, I feel that the plan could have been better but there is no time to make revisions since it is almost over.
This website is great because it has a lot of information about exercising in general: http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
It is a giant list that has lots of facts about the proper way to exercise. There is a schedule for kids, for adults and for older adults and each schedule is different and made to fit the needs of each group. I took something valuable from this article, and it is that you don't have to do all at once. So for instance, instead of doing two miles of running at once, I will now do one in the morning and one in the afternoon. Lifting weights will also change, so that I lift in the morning for about 15 minutes and then no lifting again in the same day, twice a week.
Punishments have been the most important thing about my program so far even though I did use rewards in the beginning. Anyway, if ever I decide to do something like this again, I will probably use rewards throughout and not just punishments. Operant conditioning has made a big difference in the way I exercise.
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4 comments:
Hey Jose,
It's great that you have seen a positive change in your behavior. I think most of us could have made improvements to our programs. Even though this assignment is almost over, I hope you continue with the altered behavior (working out). Great job, and good luck.
Hi JoSe!
I'm so glad that it worked well for you! Yah there are the minor slip ups but that's inevitable! Also, you did make sure that you made up for it on Saturday. I agree with your idea of just leaving out punishments, because there are so many things that can go awry with their use. I think you used what works for you successfully and when it didn't, you made good modifications. Hope this continues for you and that you will one day get back that "runners high" ;)!
Great Job Jose! I wish I had your disipline. I hate working out. Even though I know the benefits are amazing. Lisa
I'm glad the website helped you clear things up. I agree with Mehwish in that I hope you continue to work out because the end results will be beneficial to your health. You said you were going to use more rewards than punishments in the future. Best of luck! =]
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