Moderating Phase 5

I do not have much time for this week's case I had lots of midterm in this and the following weeks
Stress to the maxxxx=(
However, I manage to find some time to do my physiotherapy and jogging as well
The pulse rate for this week was increased to 172 again.. = (
Resting pulse rate is 76.
I sleep extremely late recently.
Not even five hours per day.
I'm tired. T__T

The Following Week

The extended my physiotherapy to 40 minutes each day of this week.

I did it twice a week.

There is no much difference for this week.

Just I didn't feel muscle pain after jogging anymore. Haha.

It is a type of improvement for me also ^o^

After 30 minutes' jogging and rest

I  use the staircase exercise up and down to measure my pulse rate again

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Tuesday:

Pulse Rate before exercise: 70

Pulse Rate after exercise: 169

Friday:

Pulse Rate before exercise: 68

Pulse Rate after exercise: 168

I switch off the light at 12.15am too! But the problem of insomnia looks like disappear.
I fall asleep after getting on bed and I felt more energetic compared to last time!=)

~~Small Rewards~~

Because of my small improvement
I decided to buy a cloth for myself as a reward as I saw it at Sungei Wang, Bukit Bintang.>_<
Hahaha..
I really like this cloth very much and it is only RM15!!!
But my boyfriend said I used this as an excuse to buy cloth.>_<
He always scolds me as he thinks I keep buying clothes and it is a kind of waste.
He only buy once a year (when Chinese New Year>_<lll)
Anywhere, I am not using his money so he can't stop me. Muahahahaha

The following week

I did the physiotherapy on Tuesday but din't go  for jogging because it is quite late already after I back to my house. Personally I do not like to take dinner after 7pm so I planned to go for jogging for the other day.
Since Mr James keeps encouraging us to use the keek.com website..
Then I also used that to prove that I really did the physiotherapy>.<
It is actually like the yoga but I only can do for one position but can't do the other side
Here is some video for show:
https://www.keek.com/LizhenTeo/keeks/Fvbrcab
This exercise I did about 10 to 15 minutes, and it is quite comfortable to do this exercise because my back is quite "sour" for that day and it really relief my pain after doing this!=)
After that I proceed to the other exercise which my doctor instructed me to do
https://www.keek.com/LizhenTeo/keeks/yBbrcabThis exercise is quite difficult to me because I do not manage to resist my own body weight >.<
My hand is extremely "sour" when doing this exercise
I did not persist too long for this physiotherapy because I really unable to continue with it>.<
I did it like about 7 to 8 minutes
Then, I go for the most easiest exercise that you all also will do
https://www.keek.com/LizhenTeo/keeks/yBbrcab#eIbrcabThe video unable to record my whole body but it is the normal stretching exercise
but I also only can bend to right side due to my bone problem
I did this for quite long maybe more then 15 minutes because it is quite easy><
I failed to jog for this week because when I planned to jog, the weather is not allowing me to do so by the rain>.<
Then, I go for swim when the rain stops =D
I sleep quite well after I did the exercise and the problem of insomnia like disappear
I test my pulse rate on the other day too
My pulse rate was drop to 169 this week!!=D
I was so happy about my improvement >.<
Although I didn't go for jogging but I always try to use the staircase to train myself when going to class
I try my best to sleep earlier also
I believe all of this was contributing to my improvement
I will buck up for the following weeks
GOOD LUCK TO MYSELF AGAIN=D

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Tuesday:
Resting Pulse Rate: 78
Pulse Rate after up and down exercise by staircase: 176

Saturday:
Resting Pulse Rate: 72
Pulse Rate after up and down exercise by staircase: 169

I forced myself to switch off the light at 12.15am as I know so many negative consequence of lack of sleep>_<
However, I face some difficulty to fall asleep on the first few days too.
But things are getting better.
I did not know what time I fall asleep exactly but I feel like I use less time to fall asleep>_<

The Second Week=)

I had done my physiotherapy as well as jogging last week.
However, I could not sense or get any improvement yet.
In addition, my body was still very "sour" after I did the exercise.
I did slower down my speed for my jogging in order to run for a longer time so that I could persist for a longer time.
I had ran about 30 minutes
After that, I stop at the staircase somewhere in my condo's area to test for my pulse rate
However, my pulse rate was increased to 180 for this time!
I was astonished with the result..
Nonetheless, I believe this may because I'm getting stressful recently since I had a hard time to cope with the high amounts of works and assignment. According to American Heart Association (2013), stressful life events can actually increase the heart rate as well as the blood pressure. However, not getting enough sleep can also increase the blood pressure (Warner, 2011). Hence, I believed that the causes of my pulse rate increased are not getting enough sleep because of burning midnight oil quite often in order to finish my assignments before the deadline.
From the research, I found that high heart or pulse rate can increase the risk and possibility of getting heart attack (American Heart Association, 2013). I'm seriously concerned about my body condition.
I hope my condition will change better and I definitely will work harder on sleeping early as well as engaging in more exercise. 

Again, Good Luck to me!!!=D

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Resting pulse rate: 84
Pulse rate after exercise: 180
I switch off the light around 12.45am too.
I still use quite lots of time to fall asleep =(