Workout week 3

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.