1.How does your exercise program fit into your weekly schedule? 

My exercise program fits into my weekly schedule because I try to do my workouts after I finish school or when I have free time on the weekend. Whether it be in the day or night if I am not doing anything I put that time to good use by doing my weekly exercise or for school work.

2. Comment on how easy or hard it is to find the time to exercise. 

It is actually really hard to find time to exercise. But if you are motivated enough I think it doesn’t matter, you’ll find a way to make time. In my case, I feel like I try to be motivated enough that in my spare time I will do my exercise. For example, this week I had three exams. In between my studying i tried to do my exercise to take my mind off studying. When I was done my exercise I would go back to studying. It actually made me concentrate a lot better!

3. What are your stress levels before and after exercise?

I find that I am more stressed before my exercise. After my exercise I’m not. I think that I’m stress just because I know that I am being filmed, so I want to make sure it is filming and hoping that nothing goes wrong. that is why after my exercise I feel like a weight is lifted because I know that I completed this weeks video but also the fact that I am doing these exercises helps me relax. While I am doing my exercise, I am so concentrated on what I am doing that I forget about what’s going on outside of the room. I feel way more relaxed and motivated to get things done after my exercise! I wish I would feel this way even without exercising but I guess that’s the point. You need to exercise in order to feel more motivated and happy about yourself!

This week I have decided to do some skating, working out at the gym and at home workouts. Before I started my workout at the gym and at home I was really pumped to get my workouts in and I was excited to go skating at an arena near my house. During my workouts at home and at the gym I started to get really tired half way through it but kept on pushing myself until the end. Lastly, after the gym and at home workout I was very tired. I really felt that I did a lot of exercise this whole week since this weeks video takes place on different days.

What I have learned this week is that I should do workouts based on what I want to improve on. If I want to focus on my legs, arms, abs, etc. So next week I’m going to try to figure out specific workouts for specific parts of the body.

Overall, I had a really fun time doing this weeks workout. Especially because I went skating with my cousin and brother. We had such a fun time and our feet and legs were hurting a lot at the end, but totally worth it!

In this weeks video I have broke it down in three different days but put them all together in the video. On Monday, I went free skating at a local arena. My cousin filmed 15 minutes of it because there were too many kids skating everywhere and we found that it was difficult to keep track of the kids skating and my cousin filming. So instead of filming the whole hour of me skating, I decided to go to the gym with my friend. She had a free pass so I could have went with her. What I did at the gym was 20 minutes of jogging on the treadmill, taking a walking break in between the 10 minute mark. After the treadmill, I decided to go on a spinning bicycle. I only did 10 minutes of it because my legs started to get really tired. My friend and I did continue to workout after this but I didn’t video tape it since there was no ledge for me to put my phone on. Lastly, I did my usual at home workout. I did some stretches at the begging to warm up my muscles()and then a 15 minutes of leg exercises (30 squats, 25 second wall squat, 30 lunges, 40 calf raises, 50 jumping jacks, 40 sumo squats and 30 leg raises).

1.What are the ACSM guidelines for effective cardiovascular training (cardio)? 

In order to promote and maintain health, all adults need to 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. By using the FITT guidelines as well is similar to the ACSM guidelines.

2. How long and how intense should a session be for health benefits? 

Depending on your fitness level, you should do moderately-intense cardio for 30 minutes a day, five days a week, or a vigorously-intense cardio for 20 minutes a day, three days a week. This will help you stay fit and healthy, of course you have to watch what you eat as well.

3. Give an example of something that counts as cardio and something that doesn’t (but some people might think it does)?

Something that counts as cardio is running. It makes your heart strong so that it doesn’t have to work as hard to pump blood. Something that people think is good is that cardio is the ticket to faster weight loss. Its really not, You may lose weight faster doing cardio, but unfortunately it’s the wrong kind of weight. Cardio alone burns away both fat and muscle.  For a lasting change, you have to integrate strength workouts into your routine. By weight training, it builds lean muscle mass and elevates your metabolism which burns more fat.

4. How many glasses of water should you drink each day? 

You should be drinking eight 8-ounce glasses of water each day.

5. What is progressive overload and how does it work?

Progressive overload is “In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.” (workoutroutine.com) How this works is that if you keep lifting the same weight over and over again, your body won’t change or improve. If you keep increasing weights then your body will be will have no other choice but to make the necessary changes and improvements that will allow it to adapt to this environment and remain capable of performing these tasks.

This week I have decided to do some at home workouts. Before I started my workout I was excited to get my workout started. During my workout I started to get really tired by the end of the first 30 minutes. Lastly, after the workout I was very tired, I really felt that I worked out my legs a lot!

What I learned this week is that I have to plan my workouts better for next week. What I liked about todays workout is that it passed pretty quickly and felt really good to get some exercise. What I disliked was that I kept repeating some of the exercises.

Overall, I am really glad I got my workout done and can’t wait to improve my workouts next week!

In this workout video I did a 15 minutes of stretches (30 seconds hold for each exercise)(shoulder shrugs, single leg hamstrings, arm circles, knee to chest stretch, arm and shoulder stretch, ankle to the knee, calf stretch, hurdlers stretch, quadriceps stretch, bending windmill stretch, seated hamstring stretch, chest stretch, bend and reach, kneeling hip flexor, lower back stretch, hamstring stretch standing, abdominal stretch, neck stretch, overhead arm pull, side stretch and butterfly stretch), then a 15 minutes of leg exercises (40 squats, 50sec wall squat, 30 lunges, 40 calf raises, 50 jumping jacks, 40 sumo squats and 30 leg raises) and the last 30 minutes I did a mix of exercises and stretches each exercises were held for 30 seconds (side bridges, six inch and hold, sit-ups, steam engine, quadraplex, plank, swimmer, the hundred, bent leg twist, elevated crunches, windmill, laying spinal twist, side stretch, seated spine twist, hip raise, genie sit ). I repeated some of the exercises more than once.

1.What type of workouts and physical activities do you like? 

The type of workouts and physical activities I like are squats, modified push-ups, plank, crunches, lunges, jumping jacks, heel touch, leg raises, bridges and calf raises. These are only to name a few that I actually enjoy doing. I am however very open to trying new exercises. I like to once in a while change my workout routines to new exercise because always doing the same exercises can get boring.

2. Do you prefer going to the gym or working out at home?

I personally prefer doing my workouts at home because I am more at ease and feel as though I can sweat and put loud music since no one can see or hear me. I also prefer doing at home workouts because I found some good routines that use everyday house hold items as equipment. At home I can get my workouts done without the pressure that people are looking at me or judging me. Even if people aren’t, which there not I just feel like people are. At home I could also go at my own pace without feeling judged.

3. what could you see yourself doing for the remaining weeks of this program? 

For the remaining weeks of this program I will be doing some yoga, free skating at an arena, my usual workouts that I do at home (routine) and new workouts that I find online and want to try. I think I might have to repeat some exercises as the weeks go on or I will have to attend a class or go to the gym.

4. What could you see yourself doing as exercise for the remainder of your life?

Exercises that I see myself doing for the remainder of my life would be squats, lunges, push-ups, crunches, treadmill, elliptical and sit-ups. These are just a few that I could think of at the moment but hopefully in the future I will be strongly committed to working out and staying fit and healthy that I would find new exercises that I can do.

This week I went to a Zumba class ( https://www.zumba.com/en-US/class/marie-eve-carrière-pilotte/173742/2019-02-20). This class was offered at a local community centre that is close to my house. With my friend and I, we decided to go there since she loves to take dance classes and knew they were offering it. This Zumba class always takes place on a Wednesday at 7:00 p.m. and costs $15.00.

Before I went to the Zumba class I was a little nervous since I’ve never been to a Zumba class and didn’t know how the pace of the class was. During the class I was feeling much more at ease when I noticed some people attending the class were not doing all the movements properly. It made me realize that we didn’t have to know how to dance, just follow along at your own pace. After the Zumba class, I was relieved it was over because we did a lot of work! I did not realize how tired I was once the class finished.

What I learned this week is that there’s nothing to be shy about. Everyone has different strengths and weaknesses, so I shouldn’t worry about what people will think of me. What I liked about this Zumba class is that it went by really quickly! It was so much fun that I didn’t even realize the time. For this class I have to say that there was nothing that I disliked. I found I really had a great time and enjoyed myself!

Yes, I really enjoyed myself and I would definitely recommend going to a Zumba class!

1.What would you personally like to improve upon or gain from an exercise program?

What I would like to improve upon or gain from an exercise program is to lose 10Ibs. I want to lose weight because I feel as though I have gain weight from my winter break because I stopped eating health. I think that if I push myself hard enough I will be able to lose 10Lbs. I would also like to improve upon my cardio. I believe that I do lack a lot in cardio. I was complain about doing it, that I get tired right away. That being said, does not mean that I don’t try or give up completely. If I am motivated enough which I think I am staring to, I will push through my cardio and do the best that I can do. I think that if I keep on practicing (training) myself by keeping a good pace for a couple minutes. I could improve and go for a longer duration of time.

2. List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?

Three specific things that will keep me motivated to participate in and stick to a regular exercise routine is since I now have a goal and know what that goal is, I will do anything to obtain it. I won’t let anything come in my way, I will keep pushing until I get these two goals done and then find another goal I want to accomplish. Another reason that I will be motivated to stick to a regular routine is that since winter is hopefully almost over I want to look good and be in shape for the summer. Lastly, something that will motivate me is that I have always been insecure about my weight and now that I know that I am capable of pushing myself and how easy it is to gain all that weight back, I don’t want that happening again.

3. List three specific barriers or excuses which would prevent you from doing so?

Three specific barriers or excuses which would prevent me from completing my goals would be that I get tired really fast. So I would keep telling myself that I’m tired I’ll just do it better next time. Another excuse that I would use is that I would tell myself that I will never accomplish this goal because it is too hard for me. This time around I am going to try to eliminate as much negativity as possible. Lastly, I would tell myself that since I am short it is okay to get tired too fast or that since I am short it is harder for me to complete a movement so I would end up doing it half way. I tell myself these excuses so I wouldn’t blame myself for not following through with losing weight.

This week I went to Econofitness (https://econofitness.ca/en). Econofitness is open from 6:00 a.m. to 11:00 p.m. and the cheapest membership cost $129.75/ year or $4.99 bi-weekly. I used their gym equipment like the elliptical, bicycle and weights. My cousin once again accompanied me to the gym.

Before I went to the gym I was pumped and ready to get my workout done. During my workout I was staring to get tired but pushed through it. Lastly, after my workout I was extremely tired. what I learned at the gym this time was that I have to take time to complete a certain motion. For example, when lifting the weights I should have a pace for each motion. What I liked about this gym is that they offered many different classes depending on what you are trying to workout or if you are there to lose weight or gain muscle.

Yes I was glad I went to this gym, I really did enjoy it. I would definitely recommend this gym!

I lasted 44 seconds doing the plank.

https://vimeo.com/316000950

At Energie Cardio (https://www.energiecardio.com/en), I went to their gym facility using their mats and treadmill. I did a workout with my cousin, who has a membership at this gym.

The gym opens at 8:30 to 9:30. The gym’s membership costs $300/ year or $25/ monthly. Before I entered the gym, I was very motivated to get some workouts done as well as see what I need to improve on. During my workout on the treadmill, I was getting really tired since I put the setting to a higher incline and at a medium speed. The incline really made it tough for me to keep myself from stopping. I then decided to lower my incline and keep the speed at a comfortable speed. After my workout I felt good, I was extremely tired but it made me feel great about myself.

What I learned was that if you push yourself and tell yourself that you can do something, then you feel more motivated to finish your goal. What I liked about this gym is that they had many treadmills available for people to use. What I disliked was that they only had a few mats on the floor, so I had to wait a little before starting my stretching (I like stretching on mats because it’s more comfortable).

Overall, I am very glad that I went to this gym and had a great workout plan with my cousin. I would definitely recommend this gym to friends!