Week 1

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Week 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? 

The ACSM guidelines for effective cardiovascular training suggest that adults should get minimum of 150 minutes of moderate-intensity exercise per week. For health benefits the exercises’ sessions are recommended to be 30 to 60 minutes of moderate-intensity exercise 5 days per week or 20 to 60 minutes of vigorous-intensity exercise 3 days per week. Running is an example of a cardio exercise, but bench press is not. On average, you should drink about 9 glasses of water a day, but the number can depend on different factors such as gender, age, activity level and other.  

Week 3

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?

I do my exercise program every Wednesday and Saturday. However, it has been difficult lately to do my workout on these exact days, because of online classes and the work piling up from all teachers. Therefore, I sometimes need to modify the planned day for my exercise to be able to attend classes and do assignments from home. Before the workout, I am not very stressed. I am glad to be able to do my exercise from home. The current situation we are living in does not permit us to do a lot of workout, but this project is helping me to stay in shape. After the completing my exercise, I feel very relaxed. My muscles loosen up during the workout, which is the reason I feel stress free. Also, I am happy to have completed my workout.

Week 4

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?

I do not feel very different this week. The activity plan makes me feel more positive and determined to do other schoolwork after doing my workout. After completing a muscular strength or an endurance workout, you should rest between 24 to 48 hours day before trying to work the same muscle groups again. Your body needs rest to repair its tissues and to recover from the workout, because the resting period will allow your muscles grow and adapt. If you do not rest between exercises, it will disturb the body’s natural rebuilding process, and will eventually prevent you from reaching your goals. In result, it will make you experience fatigue and soreness.

Week 5

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?

Yes, I had to revise my original goals. They were not realistic. For example, when I first planned my workout, I wrote that I would run on the treadmill for 1 hour. I quickly realized that it was too demanding in time and energy, so I lessened the time for that workout. My goals are still realistic, because they meet the requirements needed for the workout. So far, everything is working in my program, since I’ve already changed my workouts beforehand.

Vegetables should cover at least half of your meal everyday, according to Canada’s Food Guide. I am getting enough vegetables, because vegetables are the main ingredients of my daily meals. My 3 favorite vegetables are cucumbers, tomatoes and bell peppers.

Week 6

What’s the point of doing a warm up? What constitutes a successful warm up? What’s the point of doing a cool down? When is the best time to stretch and why? Why is stretching important? How much sleep should you be getting every night? Are you getting that much on a regular basis (not regular right now due to social circumstances)? If not, what could you do to ensure that you do get enough sleep? What are there serious health effects related to insufficient sleep? Give two examples of healthy snacks that you can munch on while studying.

The goal of doing a warm-up is to prepare your body for physical activity and exercise. It’s also used to increase the body temperature, which also helps you mentally for the workout. A successful warm-up constitutes of movements that increase your heart rate and breathing. It will also increase the temperature of your muscles. Light sweating during a warm-up is a sign of a good warm-up. A cool down lets your muscles relax and prevents your blood pressure from decreasing too quickly. Therefore, the point of a cool down is to allow your heart rate to return to normal and to improve relaxation. The best time to stretch is early in the morning before starting your day. By doing so, it sets the length of the muscle for the rest of the day. In consequence, it allows you to move freely without pain. Adults need 7 to 9 hours of sleep per night. I always get a minimum of 7 hours of sleep, to fully function the following day. Insufficient sleep can increase the risk of developing chronic health problems, such as obesity, diabetes, high blood pressure, and heart disease. It can also make you more susceptible to mental health issues. Greek yogurt and almonds are good snacks to eat while studying.

Week 7

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?

My diet changed during the course of my program, because of self-isolation caused by the COVID-19 pandemic. Since I am now staying at home, I realized that I eat less unnecessary junk food than when I used to be at school. I am able to control what I eat better than at school. The most important thing I learned about myself is that I have the capacity and all the means the work out and keep myself healthy. The only thing missing was my will to do so. So, from now on, I will not unmotivated myself from doing workouts. Exercise has changed my family and I’s lifestyle, because nobody is longer going out like we used to do before. Our lifestyles have been very inactive. By realizing this, my family and I try to exercise at home and take walks outside. My motivation to continue to be active in the future is my health. I realized the importance of my health, especially during the COVID-19 pandemic. I see myself living an active lifestyle by continuing to workout, even during difficult situations such as the one we are living at the moment. Three benefits of healthy lifestyle are the following: healthy weight maintenance, enhanced sleep and increased energy levels, and prevention of disease and injury. Three consequences of sedentary lifestyle are the following: likeliness to be overweight or obese, risk of developing certain cardiovascular diseases, and contribution to anxiety and depression.

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