Workout 1

Workout 2

QUESTION:

Did your diet change during the course of your program? Why and how?What was the most important thing you learned about yourself? How has exercise changed or impacted you and your family during this time of the corona pandemic and isolation? What will motivate you to continue to be active in the future? How do you see yourself living an active lifestyle? What are three benefits of a healthy active lifestyle? What are three possible consequences of a sedentary lifestyle?

ANSWER:

My diet did change, I work for IKEA and I get a good deal on the food there, so usually that’s what I eat, however with stores closed I had to cook for myself more often. Exercise is now one of the only reasons I go outside, I find that I enjoy jogging outside rather than doing the treadmill, this is something I will keep doing even after the pandemic.

As far as motivation, I need it more now than I will after the pandemic. I like working out and going to the gym so I am looking forward to the gyms opening again, but I hate doing home workouts, too cramped and limited, body weight workouts are great on paper but in actuality it’s just not fun to do (for me).

Three benefits of an active lifestyle can include increase muscle and bone health, increase body metabolism, and increase improvement of mood. Three possible consequences of a sedentary lifestyle can include weight gain, and thus increase of risk of health issues like diabetes, loss of flexibility, and depression.

Workout 1

Workout 2

QUESTION:

Do you need to revise your original goals? Are your goals still realistic? Why or why not? State your new goals if they’ve changed. What is working in your program? What do you need to change? How many servings of vegetables should you eat each day? Are you getting enough? If not, how could you ensure that you do? What are your three favorite vegetables?

ANSWER:

Yes, my original goals was based on the second fitness appraisal and the fact that I was going to using the gym to do workouts, the coronavirus has made those things two impossible. I think they are still realistic, especially the cardio section as you can still run outside. I do need to re-consider building strength / muscles as it is not easy to do so at home.

The U.S. dietary guidelines recommend generally between 1-1/2 to 2 cups of fruit, and between 2 to 2-1/2 cups of vegetables. More or less depending on age and build. I am personally not eating fruits as they do contain sugars, but I do get my vegetables, mostly in soups.

I personally love savoury vegetables, carrot, onion, celeri, garlic, etc. Great for a soup stock.

Workout 1

Workout 2

QUESTION:

Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence? What effect is the activity plan having on you? How long should you rest after completing a muscular strength or endurance workout? Why? What happens if you don’t?

ANSWER:

Unfortunately, with the quarantine situation my fitness quality has actually decreased from what is the usual. It’s hard to be motivated to do a home workout when you’re used to going to the gym for workouts. I feel less energetic, and motivated to do workouts currently. Ideally you should rest for at least 1 day before targeting the same muscle groups. Your body needs rest to heals the micro tears sustained in your muscles during training, as well as replenish it’s energy reserves, failure to do so will result in injury and muscle fatigue.

Workout 1

Workout 2

Question:

How does your exercise program fit into your weekly schedule? Comment on how easy or hard it is to find the time to exercise. What are your stress levels before and after exercise?

Answer:

Usually, I fit my exercise program anytime after school or after work. My only rule is to just go to the gym 3 times per week at minimum. I usually like working out at night because there’s less people.

Time is not the problem when it comes to exercise, the hard part is getting past that inital slump of where going to the gym is associated to being a “chore” and “work”. Nowadays I enjoy going to the gym and feel bad if I skip too out on it too much.

Of course with the Coronavirus situation going on it’s a little different, I can’t find the motivation to do a homework, it’s just not the same feeling unfortunately.

I do think exercise does stress relief, especially at night, for me personally. I find I sleep better after a good workout and a nice shower. Even playing video games feels better after a workout because I feel like I “earned” it.

Week 2 Workout 1

Week 2 Workout 2

QUESTION:

What are the ACSM guidelines for effective cardiovascular training (cardio)? How long and how intense should a session be for health benefits? Give an example of something that counts as cardio and something that doesn’t (but some people might think it does)? How many glasses of water should you drink each day

ANSWER:

To train effectively for cardiovascular, it ACSM guidelines recommends “moderate-intensity exercise (40-60% of HRR) for at least 30 minutes on 5 or more days a week, for a total of 150 minutes per week, or vigorous-intensity exercise (60-85% of HRR) for at least 20-25 minutes on 3 or more days a week for a total of 75 minutes per week” https://www.straightforwardfitness.com/acsm-cardio-guidelines.html

Even a brisk walk can count for cardio, if you’re in a bad shape it is by no means a bad point to start with. What is not considered cardiovascular workout for example are Yoga stretches

For water, it is recommended as a general guideline for men to drink around 3.7 liter of fluids per day. However this will not fit for everybody. It is generally just important to drink when you are thirsty. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Workout 1

Workout 2

I plan to follow this as my personal 30 minute program. I will also be doing exercises not on this list as part of my regular gym routine.

Smart Goal #1 :

I will achieve 2000m+ and a verbal rating of average on the 12 minute run.

I will incorporate my 30 minute personal program into my regular weight lifting program, including completing a 12 minute run as a warmup at the start of every session. I will complete this combined program 3x or more per week.

This goal is realistic as I have been steadily improving my 12 minute run throughout the semesters, achieving 1700m and a verbal rating of below average last appraisal.

I will complete this goal by the next fitness appraisal

Smart Goal #2:

I will achieve an excellent verbal rating on crunches

I will incorporate my 30 minute personal program into my regular weight lifting program, including completing 5 sets of 15 crunches, as well as hanging left raises. I will complete this section of the program 2x or more times per week.

This goal is realistic as I have achieved an above average rating even without focusing on training abdominal muscles the previous appraisal.

I will complete this goal by the next fitness appraisal.