ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

Action Research Report: Exercise Improvement

Danielle Braaksma
Azusa Pacific Murrieta and San Diego Regional Centers
EDUC 526 Capstone Experience in Digital Teaching and Learning
Dr. Joanne Gilbreath
January 6, 2014

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

Abstract

This action research project will study the implementation of a new exercise schedule and
regimen. My objective is to increase my energy level, strength, and endurance. To do so, I plan
to make an appointment with myself three to four times a week to go to the gym on the way
home from work. Specifically, by the end of the six-week period, my goal is to make it to the
gym an average of three to four times a week, and burn at least 500 calories each session,
combining weight lifting with 30 minutes of cardio each session.
Keywords: exercise, fitness, cardio, weight lifting, caloric burn

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

Introduction
Growing up, I was a healthy, active child. My parents made sure my sister and I played
outside on a daily basis, riding bikes and running around with the neighborhood kids. When I
received my drivers license at sixteen, I also got my first job at Dairy Queen. This led to
unhealthy choices and an added ten pounds my junior year of high school. I also chose to quit
volleyball in order to be on the high school dance team. Needless to say, volleyball was a much
more active activity. When I went to college at eighteen, one of the first classes I was enrolled in
was a nutrition and exercise class. Instead of gaining the freshman fifteen, I lost it. From the
age of 18 to 22 I was in excellent shape. I ate healthy and exercised four to five times a week.
My body fat percentage stayed at a consistent 15%, and, at five foot six, my weight fluctuated
between 116 and 120 pounds. As a college student who was not working full time, I had the
flexibility and time to go to the gym on a consistent basis.
This all came to a screeching halt this year. Upon completing my credential in June, I was
offered a full-time eighth grade teaching position. I was elated with joy. Teaching positions are
extremely hard to come by and I got into what I believe to be one of the best school districts in
California. There were two negatives to what seemed like the perfect situation. One, I had just
started my Masters program at Azusa Pacific University, and I was told this was a rigorous and
time-consuming program that one should not take during their first year of teaching. Two, the
job was located over an hour away from my current location, so I had to move.
School began on August 22, 2014, and I moved into an apartment on September 20,
2014. In September, I had to cancel my gym membership because there were no Fitness 19 gyms
in the new area I moved to. I also found that I did not have time to workout. I was in my first
year of teaching, undergoing the BTSA induction program, and trying to attend night classes

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

while completing the assignments for my graduate courses. I am sad to say I did not go to the
gym for two full months. As the holidays approach and my waste line expands, I keep finding
myself looking at pictures from previous summers and thinking, Can I get back to where I
was? The answer I tell myself is, Of course you can, but it wont be easy.
As of Wednesday, November 19, 2014 I have joined a new gym. I am going to start
making an appointment with myself on the days I do not have school to go to the gym on my
way home from work, or on the weekends. I have done these things in the past and they have
proven to work. My new challenge now is finding the time to do so. The overall research
question is the following: Will I be more consistent in going to the gym 3-4 times a week for an
hour at a time, burning a minimum of 500 calories, if I pack my gym back in the morning and
make an appointment with myself to go to the gym on my way home from work?
Implementation
With such a busy schedule, I am literally going to need to schedule each time I go to the
gym. I will need to have the idea in my head that I am making an appointment with myself and
it is not optional. Sometimes I wake up with a good amount of energy, really believing I will
make it to the gym that day, but by the end of the school day I am completely drained. I do not
go to the gym and, instead, I end up going home and sitting on the couch for the remainder of the
evening. Along with making a schedule, I will need to create a workout regimen. The regimen
will incorporate both strength training and cardiovascular exercise into 60 to 90 minute sessions.
I will target certain muscles on certain days. I will be sure to target each muscle group with three
sets of fifteen each, minimum. The plan will be the following:
o Monday: Class no gym
o Tuesday: Gym back and biceps/30 minutes of cardio minimum

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

o Wednesday: Gym chest, triceps, glutes/30 minutes of cardio minimum

o Thursday: Class no gym
o Friday-Sunday: Schedule at least 1 session throughout the weekend, with a goal
of 2 sessions. Weekends will vary depending on family, friends, and scheduled
events. Areas of focus: shoulders, legs, abs/30 minutes of cardio minimum
I will wear my Polar heart rate monitor to ensure I am burning a minimum of 500 calories
each session. This will be a cycle that will be consistently repeated throughout the six weeks.
The goal is to create such a steady schedule that it will become routine for the rest of the school
year. I will be done with my degree in January, so if I can keep this routine until then, I can only
improve from there with more time.
The overall results will be measured using a weekly recording log as well as a weight
lifting charts. These two devices, along with my heart rate monitor, will allow me to record what
muscles I focus on, the type of cardio I do, and the overall caloric burn. It will show whether my
strength and endurance has increased, remained the same, or decreased.
Results
Week one was the week of Thanksgiving. I had the entire week off, but I was out of town
for the second half of the week. I took advantage of the days I did have to myself. The first day,
Sunday, I went hard on my legs. That was a mistake. I was so sore the next day I couldnt fathom
going to the gym. I decided I needed to pace myself. Even if I didnt reach the 500-calorie mark,
it was important to do what my body could do. After Wednesday I had reached part of my goal: I
went to the gym three times that week for at least an hour each session, incorporating cardio and
weight lifting into my routine. My muscles were sore, but it was a good sore! I was inspired to
keep going.

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

The second week was harder than the first. I was back to work and I knew I had to make
those appointments with myself. I did it. I burned at least 500 calories on Monday, Wednesday,
and Thursday during the week, and even made it on Saturday. I felt my strength was up, but my
endurance and energy levels were not. I was exhausted at the end of the week. Looking back at
my history of working out, I knew this was just a phase. Once I got into the habit of going after
work, my endurance and energy levels would increase.
Week three was easier, but still very hard. I had a great amount of grading and graduate
assignments to complete. This, compiled with work and my workout regimen, was a lot. Not to
mention I drove home that weekend to walk at graduation. Nevertheless, I made it three times
this week and burned over 1,500 calories. I noticed an increase in my strength and endurance, as
I was able to lift more weight, overall, and I was able to complete a 50-minute spin class. I
hadnt been to a spin class in over a year. This was quite an accomplishment.
Week four was a blur, but I managed to get to the gym four times this week. This was the
same week I had a BTSA meeting, celebrated my birthday, went to a holiday party for work,
graded 70 short essays, and completed various assignments of my own. I packed my bag each
day and had the appointments on my calendar at work. That Wednesday was the toughest. I
hadnt gone to the gym for two days, and I almost made the decision to miss my appointment. It
was cold and rainy, and I really just wanted to go home. On my way home, I convinced myself it
was an actual appointment I could not miss. I got through my workout and I actually felt better
walking out than I did going in. I ended the night with a great amount of energy. I know if I had
skipped my workout I would have been in bed much earlier with much less liveliness. Along
with this, my ability to make it to the gym four times and reach my goals proved I had more

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

energy. I continued to lift heavier weights and challenged myself to increase my endurance on
the cardio machines.
The fifth week was the start of winter break. While I technically had more time in my day
to exercise, I found those hours filled with plans with family and friends. One thing that kept me
motivated was the thought of how much food and drink I would consume throughout the week. I
had four family Christmases to attend! I made it to the gym three times, continuing to increase
the amount of weight I lifted and the amount of calories I burned. My energy was up for two
reasons: 1) I was able to get more rest and relaxation over the break, and 2) I was getting used to
my regimen.
The last week, week six, was the best week overall. I found that I had a ton of energy and
I was finally excited to go to the gym. Before this, I felt I had to make a mandatory appointment
with myself to go to the gym. I felt obligated and forced. Now, after six weeks of consistent
exercise, it felt natural to workout on a daily basis. On that Tuesday I had friends in town and I
could not make it to the gym. It felt weird not to go and I actually felt a little lazy. This was the
last week I recorded, as this was a six-week project, but I know this is only the beginning of my
journey.
I was not surprised at the results of this study. I ended week six with an increase in
endurance, strength, and energy, all products of the original goal. I also found a change in the
overall look of my body. This study was conducted over the holidays, so my diet was not as
healthy as it usually is, but regardless my hips and stomach looked more toned and my quads and
biceps were definitely firmer. This is not surprising, as this is a result of weightlifting. What was
surprising was my newfound need for exercise. It makes me feel better and I feel strange when I

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

do not have it. This is a feeling I used to have when I exercised on a consistent basis. It is a good
feeling.
Below is a chart and a graph. The chart is a compilation of the weights, cardio, and
overall caloric burn I completed for each day. It illustrates the targeted areas of focus, the type
and amount of weightlifting and cardio I completed in a six-week period. On the days I did not
exercise, I put the reason. This kept me on-track to reach my goal of going to the gym 3-4 times
a week for at least an hour at a time, burning a minimum of 500 calories each session.
The graph is a recording of the type and amount of weights I lifted. In order to increase
strength and endurance, it is important to challenge the muscles and increase weights at a
moderate rate. When lifting, I chose to do at least three reps of fifteen. The first week I did the
best I thought I could. Every week after that I challenged myself and tried to increase pounds as I
went. The graph demonstrates that over a six-week period, I was able to increase the weight I
lifted an average of ten pounds per muscle group. I was very proud of this accomplishment, as
this will create a more toned, firm body.

Weekly Exercise Log

Week #
1: 11/23 11/29

Sunday
Weights:
Shoulders,
Legs, Abs
Cardio:
Stairmaster 30
min. total

2: 11/3012/6

Monday
No gym
Very sore
from
previous
day

Cal.: 505
Weights:
No gym Shoulders, legs, class
abs
Cardio:
Stairmaster 30
min. total

Tuesday
Wednesday
Thursday
Weights: Back, Weights: Chest, No gym
biceps
triceps, glutes Thanksgiving
Cardio:
treadmill 35
min. total
Cal.: 423

Saturday
No gym Friends

Cardio:
Stairmaster/
rowing 40
min. total
Cal.: 430

Weights: Back, Weights: Chest, No gym class

biceps
triceps, glutes
Cardio:
treadmill 35
min. total

Friday
No gym
Family

Cardio:
Stairmaster/
rowing 40
min. total

No gym date Weights:

night
Shoulders, legs
Cardio:
Stairmaster 40
min. total

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

3: 12/712/13

Cal.: 510
Weights: abs,
glutes

No gym class

Cardio:
Rowing/tread
mill
35 min. total

Cal.: 525

Cal.: 529

Weights:
Back, biceps

Weights: Chest, No gym triceps, glutes Christmas

shopping
Cardio:
Stairmaster/
rowing 40
min. total
Cal.: 549

Cardio: spin
class 50 min.
Cal: 572

Cal.: 550
No gym
drove home

No gym
graduation

No gym
Christmas
party

Weights:
Shoulders, legs,
abs

Cal.: 532
4: 12/1412/20

5: 12/2112/27

Weights:
No gym Shoulders, legs, class
abs

No gym
Weights: Chest, No class gym
BTSA meeting triceps, glutes for 30 minutes.
Weights: biceps,
Cardio:
abs
Cardio: spin
Stairmaster and
class 50 min.
rowing machine Cardio:
40 min. total
Stairmaster 35
Cal.: 544
min. total
Cal: 552
Cal: 323
Weights:
Weights:
No gym No gym No gym
Shoulders, legs, Back, biceps Family
Christmas Eve Christmas
abs
Cardio:
Cardio: spin
treadmill 35
class 50 min. min. total
Cal.: 586

6: 12/281/3

Cal.: 545
No gym
Family

Cal.: 587

Weights: Chest,
triceps, glutes
Cardio:
Stairmaster/
rowing 40
min. total
Cal.: 524

Cal.: 572

Weights:
Weights:
No gym
Shoulders, legs, Back, biceps Friends in
abs
town
Cardio:
Cardio: spin
treadmill 45
class 50 min. min. total
Cal.: 612

Cardio:
Stairmaster 35
min. total

Weights: Chest, No gym New

triceps, glutes Years Day

Weights: Abs, No gym

glutes
Family

Cardio:
Stairmaster and
rowing machine
40 min. total

Cardio: spin
class 50 min.

Cal: 552

Cal: 525

10

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

Weight Lifting Graph

50
45
40

Bicep Curls

Weight/Ibs

35

Tricep extension

30

Chest press

25

Shoulder press

20

Donkey kicks

15

Lat pull down

10

Leg extension
Leg press

5
0
1

Week Number

Conclusions
Overall, this has been an extremely rewarding project. It is rare that I am able to take time
to focus on myself beyond work and school. I now know I do have the ability to exercise on a
regular basis, even with a hectic schedule. I am also extremely optimistic about my future
workout goals. School will end in mid-January, and I will have even more time to dedicate
myself to fitness and health.
The one drawback of this study was the timing. This was done during Fall II semester,
right in the middle of the holidays. It would have been more realistic to conduct the study at a
more consistent time, when school was in all six weeks. Nonetheless, I am a teacher who does
get breaks. Therefore, I need to learn to manage my schedule with the breaks, included. Often,
breaks are a time for relaxation and little exercise. I was happy I could juggle both.

ACTION RESEARCH REPORT: EXERCISE IMPROVEMENT

11

I will continue making mandatory appointments with myself to make it to the gym after
work. I am also going to start incorporating a better diet into my daily life, which will go handin-hand with my fitness goals. Exercise and diet should not be a temporary fix. It is a lifestyle
change. I have experienced the energy and mood boost that exercise provides. A healthy diet will
be a positive addition. Energy and a clear mind is something I need as an eighth grade teacher
and graduate student. The gym can be my outlet.
General Comments
My favorite part about this action research was the fact that it was consistent. In order to
reach my goal, I had to pack my gym bag the night before, put it in my car in the morning, and
schedule an appointment to go at a certain time. I also liked the schedule I kept as I alternated
muscle groups and equipment. I look forward to expanding my fitness knowledge. I was even
thinking of becoming a spin instructor this summer.
My least favorite part about the action research was the feeling I had the first few weeks.
I was so exhausted some nights, but I knew it wouldnt be easy. I can use this as a learning
moment. In the future, I can look back and remember that I did have time for exercise in one of
my busiest moments. It all depends how you look at it and what a persons priorities are. Right
now, it is a priority that I remain healthy and continue on my fitness journey.