The barrier I am facing is my lack of motivation. I am at a point in my life where I don’t know what I want and it’s hard to dedicate time to do things. I am also very unorganised.

I thought I would hate running since I am not very motivated , I have been overweight and the idea of running outside for everyone to see gave me anxiety but I tried it and like it. It might be a shift in attitude but I feel optimistic about the future and think that one day I might get my body to look the way I want it to. Running made me feel like I was doing something about the things i dont like about myself.

Questions

a)–

b) The american college of sports and medicine suggests the following guidelines:

• The 3 basic components to any exercise conditioning session are warm-up, conditioning stimulus, & cool-down.
• Warm-up & cool-down performed at approximately 50% of stimulus intensity (hold conversation without much difficulty).
• Warm-up & cool-down may take 5-15 minutes, depending on age & fitness level.
• Accumulate 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. For weight loss, 50-60 minutes per day to a total of 300 minutes moderate exercise is recommended. (Intermittent activities in 10-minute increments have same health benefits as continuous activities.) *See “Intensity” below for explanation of HRR.
• Frequency: At least 3-5 days a week.
• Intensity: 40-60% of (HRR) heart rate reserve is considered moderate intensity and 60-85% heart rate reserve is considered vigorous. Very deconditioned individuals may begin to improve at about 30-40% of HRR. To figure your estimated HRR use this equation: 220 – age – resting heart rate x .60 to .85 + resting heart rate. For more on that check out the Target Heart Rate page.
• Duration: 20-60 or more minutes per session, continuous or intermittent activity. If you are very de-conditioned you may even need to split it up into several 10-minute segments. Like Nike says, JUST DO IT! Increase your duration by 5 minutes a week until you reach your desired amount.
• Type: Aerobic (run, brisk walk, swim, cross-country ski, dance, elliptical trainer, cycling, stationary bike, etc.)
• The 3 stages of cardiorespiratory training: Initial, Improvement, Maintenance.
• Progression of both intensity and duration in a single session is not recommended. Increase the duration first before increasing the intensity. If you can complete an exercise session at the upper level of frequency and duration for 2 weeks without signs of excessive fatigue, progress to the next level.
• If training is discontinued, gains in fitness regress by approximately 50% within 4-12 weeks.
• If weight loss is your goal, frequent, enjoyable exercise periods of low to moderate intensity and relatively long duration result in the largest weekly caloric expenditures.
• Stay within your heart rate range. Monitor through a heart rate monitor or manually at carotid artery on neck or radial artery on thumb side of wrist.
• Retrieved from https://www.straightforwardfitness.com/acsm-cardio-guidelines.html

c) The session should be 20-60 minutes for better results

d) Running is considered cardio but yoga isn’t.

e) The rumor says 8 glasses a day but I believe I heard somewhere that it’s false.

f)”The progressive overload principle basically states: 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.”

g) The components tested were mostly muscle endurance.

h) My nutrition was bad , exept for salmon and salad this sunday.

Personal feedback: I am satisfied the blog has resparked my intersted in my physical health. I kind of gave up after the summer 2019 but now I have an extra incentive to go.

For this weeks blog I went to the vanier gym with my friend Jeremy Volcy (also in my class) and we worked out together

Post

a) Our workout started with the pulling down machine and then we did the squats machine, the legs push, the stationary bikes

b) the schedule for the fitness centers is :

d) I attended at around 2 pm with Jeremy Volcy.

e) Before working out I felt hopeful and motivated, during the workout I felt my motivation leave and also the pressure to finish early so my friend could catch his bus to work and after the workout I felt self consious I don’t have as much strength as he does.

f) Jeremy taught me a new exercise that consists of pulling down weights. I liked feeling accomplished after I did a set of 12. I didn’t like being in pictures.

g) Some of the machines i used during the workout were the stationary bike and the seated leg press.

h) I am not particularly glad I went since the workout was short but I would recomend to a friend as a convenient and free way to workout

Questions

a) Motivations for me to workout would be looking good (loose fat make muscle), feeling confident and being able to beat my friends at arm wrestle.

b) The barriers I have are lack of will, having to leave my house to go to the gym (getting everything ready, catch the bus, not forget the towel and 2d pair of shoes) and procrastination meaning I leave it to the last second when I have more important thing to do.

c)I like workouts for my arms shoulders and neck. I also like team sports because its is more fun than working out alone.

d)I prefer working out at the gym because at home I give up easier. I also prefer machines when I go to the gym because that’s what I’m paying for and I also feel like my posture is better.

e) I see myself taking care of my health and jogging in the mornings and going to fitness centers in the afternoon.

d) I could see myself doing the stairs machine because I’m used to walking and taking the stairs on the daily.

This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.

You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

Why do this?

• Because it gives new readers context. What are you about? Why should they read your blog?
• Because it will help you focus you own ideas about your blog and what you’d like to do with it.

The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.

To help you get started, here are a few questions:

• Why are you blogging publicly, rather than keeping a personal journal?
• What topics do you think you’ll write about?
• Who would you love to connect with via your blog?
• If you blog successfully throughout the next year, what would you hope to have accomplished?

You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.

Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.

When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.