Exercise Design

The physical challenges that space travel will bring to the human body are mainly due to a zero-g environment. How do we make sure that among other things, we do not lose too much muscle mass? We formulated an exercise plan to strengthen the large muscle groups that will be affected the most.

太空旅行給人體帶來的物理挑戰主要是由於零重力環境。我們如何確保我們不會失去太多的肌肉質量？我們制定了鍛煉計劃，以加強受影響最大的大肌肉群。

By: Rex Lee

Hi I'm Rex this is my exercise table you can see what I've been doing for these 8 weeks.

Different kind of sports	Monday	Wednesday	Friday	Sunday	score for my self and how I feel(10/10)
===== Week1 =====
pushups	25/25	25/25	25/25	25/25	10/10
squats	30/30	30/30	30/30	30/30	10/10
===== Week2 =====
pushups	25/25	25/25	25/25	25/25	10/10
squats	30/30	30/30	30/30	30/30	6/10
===== Week3 =====
pushups	30/30	30/30	30/30	30/30	9/10
squats	40/40	40/40	40/40	40/40	7/10
===== Week4 =====
pushups	30/30	30/30	30/30	30/30	9/10
squats	40/40	40/40	40/40	40/40	9/10
calf raise	50/50	50/50	50/50	50/50	9/10
===== Week5 =====
pushups	25/25	25/25	25/25	25/25	10/10
squats	45/45	45/45	45/45	50/50	90/10
calf raise	50/50	50/50	50/50	50/50	9/10
===== Week6 =====
pushups	50/50	50/50	50/50	50/50	10/10
squats	50/50	50/50	50/50	50/50	10/10
calf raise	50/50	50/50	50/50	50/50	10/10
===== Week7 =====
pushups	55/55	55/55	60/60	60/60	8/10
squats	60/60	60/60	60/60	65/65	6/10
calf raise	50/50	50/50	50/50	50/50	10/10
===== Week8 =====
pushups	70/70	70/70	70/70	70/70	10/10
squats	60/60	60/60	60/60	60/60	90/10
calf raise	50/50	50/50	50/50	50/50	10/10

By:Rex Lee

I decide to start talking about my thoughts after 4 weeks of exercise, because I might have more thing and more experience to be talking about.

我打算在運動四個禮拜後開始談我對於這一次短期持續運動的想法，因為我可能有更多的經驗可以跟大家分享。

By: Rex Lee

for pushups : 
Well for me pushups are not difficult at all because I been doing push ups since I know and feels about it actually makes me look
stronger and fit and be able to have bigger strength so It feels easy and fast for me this time

for squats :
It does not feel sore and hard at all while I’m doing it but as soon as I finish I sit down and rest and I was trying to stand up and get my water buy I try and I just feel like oh my god what is this it became very sore so I just realized after a long time for not doing it and doin it again actually feels a lot harder and maybe because I just finished my pushups so it feels even more tired and hard to breathe so is more tired and hard to do squat for me this time but I think I will improve as soon as I do more times

for running :
I can’t go outside during this time cause the virus is kinda popular right now and is spreading anywhere I do got my vaccine but my family didn’t so for their safety I decide not to go out to do my running and I will start doing my research about what type of house exercise can replace running and trained my lung and my legs at the same time but to be honest I have no idea what to do right now I’m still trying to do my researching

for jump rope :
I don’t have a place for jump roping so same as running I am going to find another exercise for me to replace my jump rope

By: Rex Lee

for pushups 
Is still easy as usual so this time I’m thinking about adding more number of times that I’m doing it to make it more difficult and hard for me so is better to see the result and my muscles growing.

for squats
TO be honest I'm surprise about how hard it is to do squat, I will never know how hard it is to do squat if I never start doing it.

for calf raise
So because I wasn’t able to get a place for jump roping so I decide to do a little research on internet and try to replace the jump roping part, and this is my replacement for jump rope

By: Rex Lee

for pushups 
It's been 6 weeks I can see some big changes, like when I'm doing the first 25 it does not feel too tired compared to before so it feels good.

for squats
Like I said I' surprise about squat but I been doing better, my legs are numb about the muscle pain already it is getting better a lot.

for calf raise
calf raises is not to hard for me since I started, I feel nothing while I'm doing it, but after my workout, I can feel the sore from my lower leg muscle.

By: Rex Lee

for pushups 
Is really getting easier for me to do pushups, the first 25 doesn't even feel tired any more, I'm not sure if is because I been doing it before or is it because of this project/plan.

for squats
This week it feels special to do it, my muscle is pulling on my thigh really hard so is kinda tired for me to do it but I still decide to add more times of doing it cause it feels good, and I can see the muscle lines on my  thigh and it looks good so I like it.

for calf raise
I don't know why but all the legs exercise are getting harder for me to do it like calf raise, my lower legs muscle is pulling now too, and this one kinda hurt.

By: Rex Lee

for pushups 
Ok so this is the last week doing pushups for this project, I feel good, I can see my chest bigger and my back's muscle line is getting explicit, and is not a problem for mne to do pushups no more, so I like this project and work.

for squats
I think after this project I will still keep doing squat, I can do squat without tired for the first 20reps or something, and my muscle looks just alright I don't like it too big, other wise it be disgusting , so it's good to have legs muscle.

for calf raise
Doing this is not tired, I mean the tired for your lung and heart, but is pretty tired on my legs, sometimes(many times), it hurts, so after this project I might stop doing this for a minute.

By: Rex Lee

HI I'm Rex, you might have seen my project on the top, my project is about exercising and do plans and research, here is what I think and what I've learned from this project. Before this project I've been doing exercise like this already, but I never thought about making a plan, so this is my problem, I only do exercise when I feel like it, so I never have such a big progress like this before, but this time, I do a lot of research about what type of exercise should I do and why should I do this type of exercise, something like that, and after this project I can see some progress on my body, the results are great, and I'm stronger, and I look stronger, so It's definitely worth it to make time for planning and researching, So I see the results and I know how good it is so one  thing I have learn from this project is to make better plans. And after this exercise project, I know that people should keep going what ever they were doing, is like never give up on your thing that you try so hard to do, before I do my exercises and I get dizzy and uncomfortable because of my own disease, so I quit, and this time even though I'm dizzy and uncomfortable, I can't stop, cause this is a big project for the whole semester, so I keep doing it, and finally I have reached my own small goals this time, so is good, so one thing I learn is never give up, cause if you give up than what's the point for all the hard work before. So what I've learn from this piece of work is make good plans and don't quit.

A visual guide to how to properly execute the segments of our exercise plan.

如何正確執行我們的運動計劃的各個部分的視覺指南。

This is how you do pushups properly

we will need to say what did we do at [1(Monday),3(Wednesday),5(Friday),7(Sunday)] 1 different kind of sports Monday Wednesday friday Sunday experience Brendan

pushups squats running jumprope

10/25 30/30 10/0 50/0

2 different kind of sports Monday Wednesday friday Sunday experience Brendan

pushups squats running jumprope

15/25 30/30 10/0 50/0

3 different kind of sports Monday Wednesday friday Sunday experience Brendan

pushups squats running jumprope

20/25 30/30 10/0 50/0

4 different kind of sports Monday Wednesday friday Sunday experience Brendan

pushups squats running jumprope

20/25 30/30 10/0 50/50

5 different kind of sports Monday Wednesday friday Sunday experience Brendan

pushups squats running jumprope

25/25 30/30 10/0 50/50

6 different kind of sports Monday Wednesday friday Sunday experience Brendan

pushups squats running jumprope

25/25 30/30 10/0 50/50

7 different kind of sports Monday Wednesday friday Sunday experience Brendan

pushups squats running jumprope

25/25 30/30 10/0 50/50

8 different kind of sports Monday Wednesday friday Sunday experience Brendan

pushups squats running jumprope

25/25 30/30 10/0 50/50

Brendandiscussion 1 : for pushups Because I can’t do push ups , I think that it is very hard for me because I'm not muscular enough.

for squats I think it's a lot easier than push ups (my personal opinion)

for running

i run a lot so i don’t think it is hard

for jumprope

i like to do it so it is not hard

Brendandiscussion 2 :

for pushups Because I can’t do push ups , I think that it is very hard for me because I'm not muscular enough.

for squats I think it's a lot easier than push ups (my personal opinion)

for running

i run a lot so i don’t think it is hard

for jumprope

i like to do it so it is not hard

Brendandiscussion 3 :

for pushups it is going batter it is not that hard

for squats I think it's a lot easier than push ups (my personal opinion)

for running

i run a lot so i don’t think it is hard

for jumprope

i like to do it so it is not hard

Brendandiscussion 4 :

for pushups it is going batter it is not that hard

for squats I think it's a lot easier than push ups (my personal opinion)

for running

i run a lot so i don’t think it is hard

for jumprope

i like to do it so it is not hard

Brendandiscussion 5:

for pushups it is going batter it is not that hard

for squats I think it's a lot easier than push ups (my personal opinion)

for running

i run a lot so i don’t think it is hard

for jumprope

i like to do it so it is not hard

Brendandiscussion 6:

for pushups it is going batter it is not that hard

for squats I think it's a lot easier than push ups (my personal opinion)

for running

i run a lot so i don’t think it is hard

for jumprope

i like to do it so it is not hard

Brendandiscussion 7:

for pushups it is going batter it is not that hard

for squats I think it's a lot easier than push ups (my personal opinion)

for running

i run a lot so i don’t think it is hard

for jumprope

i like to do it so it is not hard

Brendandiscussion 8:

for pushups it is going batter it is not that hard

for squats I think it's a lot easier than push ups (my personal opinion)

for running

i run a lot so i don’t think it is hard

for jumprope

i like to do it so it is not hard

we will need to say what did we do at [1(Monday),3(Wednesday),5(Friday),7(Sunday)] 1 different kind of sports Monday Wednesday friday Sunday experience Ingram

pushups squats running jumprope

25/25 30/30 10/0 100/50

2 different kind of sports Monday Wednesday friday Sunday experience Ingram

pushups squats running jumprope

25/25 30/30 10/0 100/50

3 different kind of sports Monday Wednesday friday Sunday experience Ingram

pushups squats running jumprope

25/25 30/30 10/0 100/50

4 different kind of sports Monday Wednesday friday Sunday experience Ingram

pushups squats running jumprope

25/25 30/30 10/0 100/50

5 different kind of sports Monday Wednesday friday Sunday experience Ingram

pushups squats running jumprope

25/25 30/30 10/0 100/50

6 different kind of sports Monday Wednesday friday Sunday experience Ingram

pushups squats running jumprope

25/25 30/30 10/0 100/50

7 different kind of sports Monday Wednesday friday Sunday experience Ingram

pushups squats running jumprope

25/25 30/30 10/0 100/50

8 different kind of sports Monday Wednesday friday Sunday experience Ingram

pushups squats running jumprope

25/25 30/30 10/0 100/50

Exercise Design

Exercise Plan for Space 太空運動計劃

Rex exercise plan

Rex thought on exercise for 8 week straight

REX Discussion Week 4

REX discussion week 5

REX discussion week 6

REX discussion week 7

REX discussion week 8(final week for this project)

Rex conclusion about exercise project

How to Properly Perform Exercises 如何正確進行太空運動 (infographic)

Brendan exercise plan

Brendan thought on exercise for 8 week straight

Ingram exercise plan

Exploring the Exploration of Space