Started off with the most common warm up/activities for legs and glutes.

3x 10 of split lunges for each leg holding 10 pounds.

Using my resistant band I did one legged semi squats 3x of 10 sets holding 10 pounds.

3 sets of 10 pf the pulley system of doing a hamstring pull and squat.

3 sets of 10 on the hip abduction machines I did both inner and outer thighs.

3 sets of 12 modified deadlifts.

5 minutes stretch.

I believe that I really pushed my self to be my best self while I was workingout. I wasn’t working out before this assignment was given to us, I was a bit mad because I had to get a gym membership and get my self into the groove to workout. It sucked the most when I had exams and I had to leave the house to go to the gym. But after working out I felt more energized, and focused on what I was doing. I feel like I haven’t achieved a healthy life style just haven’t had the urge to ever eat healthy but I’m still working on it. My diet hasn’t really changed I still eat the same but I eat way to much junk food which needs to stop. The most important think that I learnt about my self is that I can do anything if only I put my mind to it and I can achieve anything. Plus I need to be a bit more positive.

15 minutes of biking

20 minutes of running

30 minutes of abs

3 sets of 12 contraction abdonimal

3 sets of 12 leg rise crunches

3 sets of 12 sit ups

3 sets of addiction of legs

3 sets of leg rise

Being in shape is something that is really important to me, so now that I’ve gotten in the religious pattern of going to the gym I will continue. I see myself going to the gym at least twice a week, and being less lazy so ill take the stairs instead of the elevator, I’ll take walks in the summer.

Benefits of a healthy active lifestyle are: reduce your risk of a heart attack, manage your weight better, have lower blood cholesterol level, lower risk of type 2 diabetes and some cancers, have stringer bones, muscles and joints.

If you live with a sedentary lifestyles you can develop anxiety, cardiovascular diseases, and breast cancer.

2 examples of healthy fats are whole eggs and avocado.

20 minutes of treadmill

10 minutes of the performance specs

10 minutes of bike

20 minutes of abs :

3 sets of contraction abdominal

3 sets of side heel crunches

3 sets of leg rise crunches

The purpose is prepare the body for physical activity. the warm up is generally used to increase body temperature, increase of heart rate and breathing rate, and also help you mentally prepare for exercise.

After any aerobic activity, the blood is pooled in the extremities, and the heart rate is elevated. the purspose of a cool down is to bring the heart rate down to near normal and get the blood circulating freely back to the heart. stopping abruptly could result in fainting or place undue stress to heart.

There is some evidence that regular stretching outside periods of exercise may increase power and speed, and reduce injury. the best time to stretch is when the muscles are warm and pliable.

Without stretching the muscles shorten, and become tight so stretching keeps the muscles flexible, strong, and healthy and we need flexibility to maintain a range of motion in the joints.

7-9 hours of sleep requirements vary between person to person, most healthy adults need between 7-9 hours of sleep per night to function at their best. I am getting between the 7-9 hour range, but durning exams it is hard to get sleep because I all I want to do is stay up and study.

if you can nit the hours required to sleep it can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure, and diabetes.

While studying I enjoy having bananas with peanut better and yogurt with mixed berries.

started off with 25 minutes of riding the bike, then I headed for another 25 minutes of cardio on the treadmill.

I then did 3 sets of 15 reps of both sit ups and push ups.

No, I don’t need to revise my goals I believe that I can achieve it, which I have been working out for the last couple of weeks which really helped with my stamina and I really like that I’m appreciate that I’m going to the gym and getting into better shape.

I started off with a goal that I like cardio which have really been helping because when I’m running I always lose track of time and over do my warm up lol.

You should at least get 5 servings a day: 2 servings of fruits and at least 3 servings of vegetables. I have not been getting enough servings of vegetables. To be honest I love fruits more then vegetables, I rather eat a whole bowl of strawberries then eat vegetables. Their are only a few that I enjoy eating such as: rapini, cucumbers, tomatoes including the mini ones, and avocado.

Ran for 30 minutes

Biked for 20 minutes

10 minutes of cardio: 3 sets of 15: sit ups, leg raises and sqauts with a 25 pound weight

This week ive been really sleep deprived, so just getting to the gym was a struggle. i really do like the routine that i have which is mostly cardio, so far ive gotten used to working out but i usually go at the end of the end, so that would be really hard for me. i believe that u should start workimg out in the morning and also try it on the weekend. 2 minutes, it draws more energy, which means that your body burns carbs and fats in the presence of oxygen. without rest you wont have enough energy to properly break down your muscles tissue so that it can build back up

20 minutes of cardio on the treadmill

20 minutes of cardio on the bicycle

10 minutes of 3 sets of pushup, leg rises, push ups and sqauts

10 minutes of the elliptical

its really hard to work out during the week because I have a lot of homework so I tend to go after school on either a Tuesday or Thursday. But because I do workout for an hour it’s not that difficult to work out durning the week. After you get into working out of feels really good. Before I go im stressed and when im done im still stressed because I still have to think of all the homework I have 

WORKOUT:

20 MINUTES OF RUNNING AT A SPEED OF 6KM/H

20 MINUTES OF INCLINE (12) WALKING AT A SPEED OF 5.5KM/H

10 MINUTES OF RUNNING AT A SPEED OF 7KM/H

10 MINUTES OF INCLINE (10) WALKING AT A SPEED OF 6KM/H

You should drink 8 glases of water perday.

Accumalate moderate intesnsity exercise (40-60%) for at least 30 minutes on 5 or more days a week, or a vigorous intensity exercise (60-85%) for at least 20-25 minutes on 3 or more days a week for a total of 75 minutes per week.

Moderate exercise intensity: 50%-70% for your heart rate

Vigorous exercise intensity: 70%-85% for your heart rate

Progressive overload is the gradula increase of stress placed upon the body during exercise trainning. 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.

Cardiovascular exercise that is really not a cardiovascular exercise is: dancing, lifting wieghts, climbing a hill.

This week I visited the gym fitforme, https://gymfitforme.com. I loved how big the was, and that they had so many machines to work out on compared to EconoFitness. They have 3 memberships, Gold, Silver, and Bronze. The Gold membership is $14.99 every two weeks, the Silver membership is $9.99 every two week, and the Bronze membership is $4.99 every two weeks.

This time i went to the gym by my self, and at first it felt really weird and akward to be working out all alone. But after a few minutes i was able to get comfortable. Before working out I feel annoyed because i have so much homework to do that i think to my self its a waste of time, during the workout i zone out and go into another world and just focusing on getting myu workout done. After i feel happy and refreshed and enegrized.

I really like running, im not a huge fan of weights and leg workouts. I would really recommend this gym they were really warm and welcoming.

I think i would perefer working at home because i have a treadmill in my basement, which i find weird to get a membership just to run on a treadmill when i have at home for free. I really see myself just running for an hour straight with a few breaks in between.

This week, i atteneded Atlantis gym with my friend Daniela. http://www.atlantis-gym.com

Atlantis gym is much more of an expsnsive gym, it doesn’t say on the webside how much it costs. I did ask my friend how much he pays, whci is $360 per year. But, this gym is much bigger than econofitness, it has a female side of the gym,it has a barber shop, massasing table, a smoothie where they make your own protien shakes. I felt great after my work out, i ran most of the time which i enjoy. Before working out i was extremely tired, because i went straight from school but after working out i felt energized, and awake. I was glad that i went, and would definitly recommed to a friend, becaise the gym is massive, and has so many different work out sections.

Week 2 Questions: Persoanlly I’d like to go to the gym to lose weight, but also go for fun, and make it a social event. I’d like to lose 5 pounds, I already lost weight, and i just want to lose a little more. 3 things that would make me motivated would be: its healthy for me, I want my body to look beeter, and I’d like to be stronger. 3 things that would make me not want to go to the gym would be: my laziness, my bad habit of always eating so i wont lose weight, and school

I tried out my local gym that is 5 minutes from my house. Éconofitness is located on Boulevard Des Laurendites. This gym is extremely packed, and everyone is working out, so i motivates you because they are giving off this energy that you want to be on as well. They also have classes that you can appracipate in, if you have a the highest memebership. https://econofitness.ca/en/memberships/?gclid=Cj0KCQjw2efrBRD3ARIsAEnt0egcZ10RC5K3jZ-Jb2TqLcbgwW1MPtJzzlcmZXHGvKbspLJg8-J0Ry8aAgQUEALw_wcB&gclsrc=aw.ds

I worked out with my mom this week, we did not attend a class because we just followed a work out routine that we also do. We did legs this week, we started out woth 20 minutes of cardio on the treadmile, then for the next 40 minutes we strictly did leg workouts. I’m very glad that i went to the gym because i do want to get in better shape, and working out woth my mom was very fun. I would not really recommend this gym because it was supper packed at the time I went at, and peolep where lining up next to most of the machines which i found super awkard because i was being watched by at least 5 people.

My mom, and I have the Extra membership, that costs $11.99 a month, which we have access to everything in the gyms, including the suasanes, massages, and classes. They do have cheaper options for people who arent so into working out. The cheapest membership that they have is weekends only which is $4.99 a month, the seocnd one they have is $5.99 a month, and the third one is $9.99 a month. With these memberships you are not able to access any of the extra things they offer you so its very basic.