Week 5A

Week 5 Questions

Do you need to revise your original goal(s)? No. I could add it in terms of tabata length and performance. It’s one thing I keep track of. A more baseline goal is to follow the program to the end of the semester: to have at-least tried. If I see no difference, I suspect I haven’t tried enough, in which case I will consider increased effort.

Are/is your goal(s) still realistic? I sense a difference in ability. I don’t see a definitive visual difference in my abs. The jury is still out. I will do it to the end.

Why or why not? State your new goals if they’ve changed.

I will continue to try to improve intensity on the same training and then prolonge it

What is working in your program? I’m doing it two workouts every week.

What do you need to change? I don’t know. I will have to wait another week or two.

How many servings of vegetables should you eat each day? 5-9 times (12 baby carrots) servings

Are you getting enough? Probably not.

If not, how could you ensure that you do? More fruit servings. Carrots too. I already eat vegetables twice a day during dinner. and often fruit servings.

 

 

Week 4 Questions

I am now titling my weeks by the questions per week list

Week 4 Questions

What have been some major barriers so far in carrying out your activity plan?

Distractions. Photo-taker presence

How have you adapted your program to overcome these barriers?

Just took photo of timer and did first workout 1 day earlier for more rest time. Did the things that I remember. A lot of exercises were similar so I’d do more of the ones I remember instead of doing all of them.

What solutions have you found?

Add a timer for predictability and control. do it now and the distractions later. Spend more time exercising and less time setting up.

Do it now rather and leave the distractions for later. Timer

Has your program changed at all from your original design?

Yes.

If so how and why?

I now do all or part of my workout in the tabata format to save time. Having precise expectation of time and completion helps do it. I streamlined the whole procedure.

How long should you rest after completing a muscular strength or endurance workout?

48hours for athlete level training.

Why? to avoid injury

What happens if you don’t? injury

Week 3B

Warmup

Workout

Cooldown

Week 3 Questions

Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence for example?

I don’t notice any of it. Maybe.

What effect is the activity plan having on you?

Maybe I work more. Sleep better. Am more awake. Have less dips in mental or physical energy.

How much sleep should you be getting every night?

8-9hours

Are you getting that much?

Yes, almost all the time

If not, what could you do to ensure that you do get enough sleep?

Eat more before sleep even if it means going to sleep later (even if not hungry, lack of eating has insidious effect that keeps me awake or from deep-sleep).

What are there serious health effects related to insufficient sleep? death, hallucinations, mania

Week 2A

Warmup

Core

Stretch

Week 2 Questions

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

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.

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

10 minutes medium or high intensity aerobic

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

Running and walking.

How many glasses of water should you drink each day?

8 glasses or 2 liters