Note: I missed week 4, so I’m posting it on week 11.

I followed this workout routine: https://www.youtube.com/watch?v=s3F6R92s6_o&t=3127s

Week 4 Question:

• There are 3 components in ACSM guideline for effective cardiovascular training.
  • The warm-up should take 5-15 min, depending on the person’s age and fitness level.
  • A moderate-intensity exercise for at least 30 min for 5 or more days a week or a vigorous-intensity exercise for at least 20-25 min for 3 or more days a week. For weight loss, you can do a moderate exercise for 50-60 min.
  • Cool-down 5-15 min, depending on the person’s age and fitness level.
• Running is a cardiovascular exercise and yoga is not a cardiovascular exercise.
• The recommended glass of water a person should drink is 8.
• Progressive overload is the stress placed on your body during exercise which is gradually increasing. To start this training, you need to figure out your diet and make a training routine. During your training, you need to gradually increase the weight as you move forward.

Here is the link to my workout: https://www.youtube.com/watch?v=QT3Wj3IxTTA&feature=youtu.be

Workout:

I followed this yoga routine: https://www.youtube.com/watch?v=9ZRvdbG54H4

Week 9 questions:

• During the semester I worked out more than I usually do during the previous semester.
• I was less successful in changing my eating habits because of my busy schedule I don’t have that much time to think about what I’m eating. I just take the first thing I see.
• I’m trying to eat foods that contains a lot of iron and vitamin B12 because I learned that my supply is low.
• I learned that I prefer doing my workout at home when the weather is horrible and I prefer to do them in the morning so I can’t procrastinate.

Here is the link to my workout: https://www.youtube.com/watch?v=wmEJAAxzhyc&feature=youtu.be

Workout:

• 10 min elliptical
• 20 min treadmill
• 30 min bicycle

Week 9 questions

• I will be more motivated to continue my workout if I have a less busy schedule and I can find a time where I can go to the gym with my friend.
• I see myself going to the gym 3 times a week and eating healthier.
• Three benefits of a healthy active lifestyle are better sleep, better health and a healthier state of mind.
• Three consequences of a sedentary lifestyle are obesity, increase the risks of health problem and high blood pressure.
• Monounsaturated fats and omega-3 fats are two healthy fats.

Link to my workout: https://www.youtube.com/watch?v=GTpiinH-INA&feature=youtu.be

Workout:

I followed this workout routine: https://www.youtube.com/watch?v=M2pfvVdk6N0

Week 8 question:

• Warming up reduces the risk of injuries.
• Your warm-up is complete when your body feels warm, your muscle and joints are flexible and you are mentally prepared to workout.
• Cooldown helps your body return to it resting state and helps to avoid fainting or dizziness.
• You should stretch before and after your workout because it prevents injuries. It is important because it improves your range of motion, prevents injuries, supports your breathing, improves your performance and gives you a boost of energy.
• I learned last semester that I need 7-9 hours of sleep. The majority of the time I get 7-8 hours of sleep and on days when I have a busy schedule, I get 5-6 hours of sleep. When I don’t get enough sleep, I try to take a small nap during the day or go to bed earlier.
• The symptoms of sleep deprivation are drowsiness, fatigue, moodiness, yawning, lack of motivation, clumsiness and lack of concentration.
• Almonds and fruits are two healthy snacks that you can eat while studying.

Here is the link to my one-hour workout: https://www.youtube.com/watch?v=c1O7JtvPT6A&feature=youtu.be

Workout:

30 min cardio:

• 10 min elliptical
• 20 min treadmill

30 min muscle training

o             3 sets of

             20 arm pullover

             20 arm curls

             20 arm extension

             20 biceps pull

             20 squats

             40 side bend

             20 side arm curls

o             30 back extension

o             30 leg curls

o             30 leg extension

o             30 leg press

o             15 side leg extension (each side)

o             30 sit up

o             30 hip raise

Week 7 question:

• Yes, I need to reconsider my goals because it is not realistic. I wanted to go to the gym more frequently by using this program but I realised I don’t have enough time because of school and work.
• I am able to find an hour each week to film my workout.
• I need to change the fact that I only workout 1 hour per week. I want to work out at least 4 times per week.
• The Canadian food guide recommends that I should eat at least 7 to 8 vegetables a day.
• I am not eating enough vegetables. To increase the amount of vegetable I eat I could make my own snacks instead of eating process food.
• My 3 favourite vegetable are spinach, cucumber and carrots.

Here is the link to my one-hour workout: https://www.youtube.com/watch?v=vbIdjQ0LvIM&feature=youtu.be

 

Workout

I followed this yoga routine: https://www.youtube.com/watch?v=ba2ejVWX7vA

Week 6 question:

• Since I started working out, I have been getting better sleep and I feel more energized.
• I have not been procrastinating on my workout with this new activity plan.
• Finding the time to go to the gym with my friend.
• We try to find a time that is convenient for both us or else I will do my workout at home.
• After completing a muscular strength or endurance workout, you need 48 hours of rest your muscle so they can recover. If you do not rest your muscle, they will become weak and exercises which were easy will become more difficult.

Link to the one-hour workout video:  https://www.youtube.com/watch?v=d9iK7DFV9_M&feature=youtu.be

Workout:

in cardio:

• Elliptical
• Treadmill

30 min muscle training:

o             3 sets of:

• 20 arm pullovers
• 20 arm curls
• 20 arm extension
• 20 biceps pull
• 20 squats
• 40 side bend
• 20 side arm curls

o             30 back extension

o             30 leg curls

o             30 leg extension

o             30 leg press

o             15 side leg extension (each side)

o             30 sit up

o             30 hip raise

Week 5 question:

• I try to find a time during the week when I can go to the gym with my friend because she is the one filming the video.
• It is easier to find a time to work out when I don’t have a lot of assignments, exams and working hours.
• I feel less stress after my workout.

Link to the one-hour workout video: https://www.youtube.com/watch?v=45JXujRQgZg&feature=youtu.be

Link to the gym: https://www.goldsgymvillestlaurent.com/

1. They have 2 membership:
   • 1-year membership (10$ promotion): You can access the gold’s gym anytime on the week days and on the weekends, it closes at 10 pm. The cost is 24.25$ per 2 weeks with a free month.
   • Regular membership: It cost 34.99$ per 2 weeks. The services are the same but the cost is different.
2. I went to the gym alone and did some weight training.
3. Before the workout I felt energized, during it I felt my muscle burning and afterward my muscle felt a little sore.
4. I learned that they have many training options. For example, you can take a class or train with a personal trainer. I like that one of the fitness consultant messages you to make an appointment with them for the free trial, he/she explains the membership that they have and he/she shows you around. I don’t like the fact that it takes me one hour to get there.
5. I’m glad that I went there because you can consult someone on your fitness workout plan and yes I would recommend it to a friend.

Week 3 Questions:

• I prefer a combination of weight training and cardio workouts.
• I prefer going to the gym because than I will not give up.
• I can see myself doing cardio and weight training for the remaining weeks.
• I can see myself doing cardio and weight training for the rest of my life and maybe joining a martial arts class.

 

Week 2 (econo cardio)

Link to the gym: https://www.energiecardio.com/en

1. They have tree types of memberships.
   • Regular membership: You can access any econo cardio gym everyday depending on their opening hours. The cost is 39.99$ a month or 479.88$ per year.
   • The fit 25 years and under: You get the same services as the regular membership but the cost is 25$ per month or 300$ per year and its only for people who are 25 or younger.
   • Summun: You get the same services as the regular membership. In addition, you get 3 workout sessions with a private session and one biotonix fit test. The cost is 59.99$ per month or 719.88$ per year.
2. I attended the body flow class alone.
3. Before the exercise I was a little tired, during it I was starting to feel calm and afterward I felt relaxed.
4. I learn that a few new yoga techniques. I like the fact that you can make an appointment with a personal trainer, have access to live classes and workout independently. The thing that I don’t like is that not all the gyms offer the same classes. For example, I wanted to take the energy yoga rest and relaxation class but it is being offer in the Mont-Royal gym and not the Crémazie one.
5. I’m glad that I went there because you have access to different workouts options and yes I would recommend it to a friend.

Week 2 Questions:

1. What would you personally like to improve upon or gain from an exercise program?  I want to lose about 10 kg using the gym membership.
2. List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?
   • Going to the gym with my friend
   • They offer a class I want to take
   • Knowing that I need to film a 1-hour workout to complete gym assignment
3. List three specific barriers or excuses which would prevent you from doing so?
   • Procrastination
   • Bad weather (rain, snow, thunderstorm…)
   • Not having the time to go to the gym because I have exams and work.

Link to the gym: https://econofitness.ca/en

1. They have four types of membership.
   • Weekend: You can only go workout in the gym from Thursday to Sunday and for a whole year it cost 129.75$.
   • Econo: You can go workout in the gym everyday and for a whole year it cost 155.75$.
   • Platinum: You get the same services as econo plus you have unlimited access to every econofitness gym and you can share your membership card with other friends. The cost is 285.75$ per year.
   • Extra: You can get the same services as platinum and you have access to unlimited “live” group fitness classes. It cost 363.75$ per year.
2. I did not attend a class because they let you work out independently and I used their treadmills for 30 min and their elliptical for another 30 min. I went there alone.
3. Before the workout I felt energized, during the workout I felt amazing because I was burning calories and after the working I was tired.
4. I learned that they increased their price and added two new memberships options. The things that I like about the gym is that you can work out independently, you can use their virtual 30-minute express circuit and you have access to virtual classes. The one thing I don’t like about the gym is that they have TV in front of the cardio machine because I get distracted by them easily which slow downs my work out.
5. I’m glad that I went there because you can choose what kind of membership you want and it’s not that far from my house. Yes I would recommend it to a friend.