Workout 1 (phone ran out of memory after 6th set.) :
Workout 2:
Questions:
a) The only extracurricular activity I do is hockey, so exercise is not too difficult to fit into the schedule. I usually go to the gym around 7-8pm before dinner.
b) As mentioned in the previous question, it is not exceedingly difficult for me to find the time to exercise. However, on weeks where I have a lot of evaluations in school, it can be quite difficult to close my books and head to the gym.
c) Depending on the day, my stress levels are typically lowered after exercise.
d) The habit was the same as week 1, reduce or eliminate carb intake. I did not follow it perfectly yet again, and ate carbs on Saturday night.
e) I hope to increase my vegetable intake. I find myself replacing carbs with pure protein or various fats such as cheese. Instead, I think it will be beneficial to me to replace the carbs with more vegetables.
BRIEF DESCRIPTION OF VIDEO CONTENTS: The first video showcases the workout 1 (completed for time). The second video showcases workout 2 (AMRAP)
Video 1: ( time = 9:20 )
Video 2: ( Result = 7 + 13)
Questions:
a) My efforts on the workout were a 9/10
b) Using the FITT principle. They are: Frequency – 3-5 times/week. Intensity – 60-85% of Max HR with RPE of 2-4. Time is 20-60 minutes of continuous activity or 1-2 minutes of high intensity intervals for 10 minutes. Type – Various.
c) A session should be between 20 and 60 minutes at moderate intensity. Shorter sessions are acceptable as intensity increases.
d) Hockey counts as cardio. Walking at a leisurely pace does not count.
e) Eight glasses each day.
f) The components of fitness trained in this workout were cardiovascular endurance, muscular endurance and muscular strength.) Progressive overload is when an exerciser gradually increases the overload on their muscles. For example, someone who is able to do 10 push ups at a given moment must try to do 11 – this corresponds to basic overload. Progressive overload would be trying do to 12 when 11 becomes possible and so on. In essence, it is necessary to keep pushing one’s muscular boundaries in order to continue to develop the muscle.
g) The components of fitness trained were cardiovascular endurance, muscular endurance and muscular strength.
h) Nutrition was almost perfect. I stuck by my initial plans outlined in week one and successfully avoided carbs and trans fats… until Saturday night. I had pizza after a party I went to. Also, I felt myself being dehydrated quite often, so this is an aspect I should work on next week.
Additional comments: The workouts were not exactly fun, but they made me feel very good after. They also improved my sleep. So far, there have been no major noticeable benefits in my physical appearance, but I’ll keep working on it.
a. The workout entailed barbell rows, pull ups and box jumps.
b. Here is a photo of the schedule for the fitness centres:
c. I attended the Palestra fitness room during UB on Wednesday (12-1:30) with my friend Nathan Eljarrat.
d. Before, I felt slightly tired because I had just finished gym class. However , I was able to recover and get a proper work out in. During it, I felt good knowing that I was working the different parts of my body. Afterwards, I felt very proud of myself and I was in a generally good mood because that I had pushed myself to work hard despite physical pain and I knew this would benefit my physical health. Also my body probably released some endorphins (feel good hormones).
e. I learnt that I am very fortunate to have FREE access to a pretty complete training centre. I very much enjoyed the simple layout of the room and the efficient easy access I had to various machines or items. I did not dislike much about the fitness centres themselves. Rather, I didn’t like that entry to the upstairs gym was not possible without a student card and membership. Proof that I was a full-time student was not enough to access the centre. Luckily, someone at the front office let me into the palestra fitness room for the purpose of this blog.
f. I used a barbell, a pull up bar, and a box.
e. I was very glad I went. I would recommend it to a friend because the location is convenient and the opening hours are as well. However, I would not recommend it to a friend who does not attend Vanier College.
QUESTIONS:
a. First, maintaining cardiovascular health is essential to living a long and healthy life, so this would be my main motivation to exercise on a regular basis. Second, I have noticed that when I stick to an exercise routine my general functionality is greatly improved. I able to think more clearly, sleep longer hours and feel more energetic. All these benefits come at the small price of sacrificing a few hours per week to exercise, so I feel I am getting a great return on investment when I workout, which motivates me to continue. Last, the improved physical appearance that comes with a regular exercise routine is a great confidence booster and improves interactions with other people (more confidence = better conversations).
b. The primary barrier is school. Sometimes, three tests are packed into the same week, and I often find it difficult to make time for the gym during these weeks. Second is religion. This occurs more rarely, but sometimes my gym schedule will be affected by religious holidays (E.g. having a family lunch or dinner, which interferes with the time I am able to attend the gym. Lastly, health issues (fever, injury, etc.) makes it impossible for me to safely go get exercise.
c. In general, I prefer cardiovascular activity that involves any type of high-intensity sport (tennis, hockey, basketball, etc. ). It provides a fun way to exercise.
d. If I have to decide between going to the gym and working out at home, I will pretty much always choose the gym. At home, there are simply too many distractions and temptations. On the other hand, when I am at the gym I feel I can focus more intently on my workout.
e. I see myself continuing to exercise consistently and progressively getting better and stronger by using heavier weights, trying new exercises, and pushing myself harder and harder to accomplish my goal of having excellent physical health. In terms of wellness, I hope to further improve my organizational skills and master my own mind. In other words, I desire to reach a point where I no longer consider procrastinating as a valid option when I am deciding what to do with my day. I hope to conserve my state of mental health by continuing to surround myself with like-minded and supportive people who will help me when I need them.
f. The main exercise I see myself doing for the remainder of my life is swimming. At the moment, it is not an exercise I do. However, I recognize that it is a terrific and comprehensive workout for the whole body. Moreover, it is not an exercise which is hard on any joints or muscles in the body, so I will be able to continue doing it through my old age.
Quote: “Strive not to be a success, but rather to be of value”
Author: Albert Einstein
Inspirational Video:
Semester Fitness Goals: My two primary fitness goals for the semester are to improve my muscular strength and my flexibility. More specifically, I hope to improve my fitness appraisal results in two main exercises; push-ups and sit-reach-hold. To train this, I will stretch daily and work more on muscle strength at the gym. I will measure my progress for push-ups by checking my RM for push ups each week. For flexibility, I will see how close I can get to touching my toes while in the seated position.
Semester Nutrition Goals: This semester, I hope to drastically reduce my carb intake and almost completely cut out simple sugars and saturated fats from my diet. I will measure my success based on two main factors. First, I will keep track of my weight. A reduction in weight will most likely be a good indicator that I have or have not been able to accomplish my aforementioned goals. Second, I will keep observe my waist size/general body shape around the waist. At the moment, my current shape is quite rectangular in the region (like a fridge). By the end of the semester, I hope to more closely resemble and upside down triangle, characterized by a buff chest and slimmer waist.
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