Personal training regimen: Difference between revisions
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= Readings = | |||
#Readings | #Readings | ||
##Devotionals | ##Devotionals | ||
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## 120 characters (hanja, kanji) | ## 120 characters (hanja, kanji) | ||
= Exercises = | |||
# Basics (https://youtu.be/lETF5JRgEN8) | # Basics (https://youtu.be/lETF5JRgEN8) | ||
| Line 24: | Line 26: | ||
# Yoga routine | # Yoga routine | ||
#Suggestions | #Suggestions | ||
##Chris Mirabile routine | ##Chris Mirabile routine {{newsclip|https://nypost.com/2023/05/14/im-39-with-a-biological-age-of-23-heres-how-i-do-it/|2023-05-14|New York Post, Lifestyle|I’m 39, with a biological age of 23 — here’s how I do it|https://private.michaelhan.net/snapshots/health/routine-1.pdf}} | ||
###brisk walk 20 min per day (everyday) - or 150 mins of moderate physical activity | ###brisk walk 20 min per day (everyday) - or 150 mins of moderate physical activity | ||
###body weight exercises (twice a week), focusing in on legs | ###body weight exercises (twice a week), focusing in on legs | ||
| Line 35: | Line 37: | ||
###sleep (8 hrs of sleep) | ###sleep (8 hrs of sleep) | ||
= Language = | |||
# 漢文 | # 漢文 | ||
#Japanese | #Japanese | ||
## Memorize 5 new items | ## Memorize 5 new items | ||
= Skill maintenance = | |||
# Typing | # Typing | ||
## Colemak [https://docs.google.com/document/d/1M2ZbSbHawzUEeYJA9DvjFtNhovd_pfDaruwwD2I8LcU/edit one page] practice via [[Typeracer]] | ## Colemak [https://docs.google.com/document/d/1M2ZbSbHawzUEeYJA9DvjFtNhovd_pfDaruwwD2I8LcU/edit one page] practice via [[Typeracer]] | ||
= Keys to remember = | |||
# For most effective learning for the neural plasticity after age of 25 | |||
## Learn in small increments, trying to too much at once has an inverse effect | |||
### Short learning bouts are absolutely essential | |||
### Set a very serious contingency on the learner | |||
### When the need to change is crucial enough, the neural plasticity gets activated very fast (군대에서 빡세게 훈련을 시키면 사람들이 빨리 배우는 이유) | |||
Latest revision as of 07:42, 4 June 2023
Readings
- Readings
- Devotionals
- Texts
- One Year Bible (4 parts)
- 1 hour reading of a book
- 서예
- 120 characters (hanja, kanji)
Exercises
- Basics (https://youtu.be/lETF5JRgEN8)
- Head back laterally
- Head up w/ towel
- Shoulder stretch
- Using the doorframe
- Or stretch the arms towards back
- Shoulder squeezes (5 secs)
- Upward dog
- Roller massage
- Yoga routine
- Suggestions
- Chris Mirabile routine 2023-05-14 (New York Post, Lifestyle) I’m 39, with a biological age of 23 — here’s how I do it - (PDF)
- brisk walk 20 min per day (everyday) - or 150 mins of moderate physical activity
- body weight exercises (twice a week), focusing in on legs
- squats (20 reps)
- workout (6 times a week), split with 3 cardio sessions & 3 weight lifting essions
- 6-8 mile run (45 - 60 mins)
- intermittent fasting
- foods
- broccoli, Brussels sprouts, berries
- sleep (8 hrs of sleep)
- Chris Mirabile routine 2023-05-14 (New York Post, Lifestyle) I’m 39, with a biological age of 23 — here’s how I do it - (PDF)
Language
- 漢文
- Japanese
- Memorize 5 new items
Skill maintenance
Keys to remember
- For most effective learning for the neural plasticity after age of 25
- Learn in small increments, trying to too much at once has an inverse effect
- Short learning bouts are absolutely essential
- Set a very serious contingency on the learner
- When the need to change is crucial enough, the neural plasticity gets activated very fast (군대에서 빡세게 훈련을 시키면 사람들이 빨리 배우는 이유)
- Learn in small increments, trying to too much at once has an inverse effect