Week 1

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So for my first week of workout I was able to complete all my workouts however there were some slight complications. On Friday, I had to leave in the middle of my workout to catch a movie at 2pm. I later finished the rest of my workout after the movies at the econofitness I usually frequent. Overall I believe my current workout routine is fair and weeks later, I will probably increase the intensity of my cardio and increase the weight of my weight training exercises

Week 2

According the ACSM, an effective cardiovascular training should be intense enough so that your heart rate is 60-85% of your maximum heart rate during the exercise and it should be done for at least 20min per workout, and at least 3 days per week totalling 60min of cardio per week. An example of an exercise that counts as cardio would be running at a high enough intensity so that your heart rate is 60-85% of your maximum heart rate during the running session. An example of an exercise that does not count as cardio would be walking for a long period of time as it is not intense enough to reach that desired hear rate range. We should be drinking 2 Litres of water per day which equates to around 8 glasses of water per day.

Week 3

Well because of the current situation and how school and other activities have been cancelled, I have much more time to do my workouts and get them done properly, however due to the gyms also being closed, my home workouts have been a bit limited and I don’t feel much progress compared to when I used to be able to workout in a gym. I still feel way better after exercising as I see myself feeling less stressed and more optimistic. Overall, even though it takes time out of my day, I could easily claim that the benefits of exercising outweighs the cons.

Week 4

Well this specific week I don’t especially feel better than others, though I can say right after a workout I feel refreshed and full of energy. On the days I workout, I notice that I sleep better at night than usual. This workout plan helps me plan my day better and stay more consistent with how the plans I have for each day. After any workout it is recommended to rest for a day to allow your muscles to recover and grow stronger. If you do not give your muscles the time to heal, you can start having some bad effects happening in your body such as increased stress levels.

Week 5

Due to the current situation where gyms are closed and we’re all quarantined at home I’ve had to change most of my workout exercises as most required gym machinery. My new workout is still effective and realistic as I feel the burn I always feel at the end of my usual workouts however it is not as much as before when I used to workout in a gym and not my bedroom. It is recommended to eat 10 servings of vegetables a day and I’m happy to state that I fulfill that requirement. My three favourite vegetables are broccoli, bok choy, and fresh cucumbers.

Week 6

Warming up is important to get your heart rate up to prepare for your workout. A successful warm-up would have your heart rate high enough to give you a boost of energy to tackle your workout. A cool down is important to make sure that you steadily decrease your heart rate and not suddenly drop it. The best time to stretch would be right after a workout as your muscles would be fatigued and it would be the perfect time to stretch them out to make sure they’re not too sore later. I should be getting around 7-9 hours of sleep and these days because I don’t get to go outside as much and move around as much, I only sleep 6 hours a night. To make sure I get enough sleep, I should be active during the day as much as possible. Insufficient sleep can lead to a lower immune system and can make you more susceptible to catching diseases. Two healthy snacks while studying would be cucumbers and apples.

Week 7

During this project my diet has changed slightly as I’ve decided to incorporate my vegetables into my diet. The coronavirus pandemic has severely affected my exercise plan because even though I can manage with workouts at home, I do not get as much out of it as going to the gym. I will not lose motivation though as I keep myself motivated by telling myself things will get better soon and my body needs to be ready for intense workouts once gyms reopen. I can see myself being able to stay fit if I never lose my motivation. One thing I’ve learned about myself is that I can actually do better than I believe I can. Someone once told me the trick to maxing out reps is always doing 2 more reps after you believe you’ve done your last rep as our brain gives up before our body. Three benefits of having an active lifestyle are having a longer lifespan, being less prone to diseases and having more confidence and self-esteem. Three consequences of a sedentary lifestyle can be being more prone to negative emotions, increase chance in heart disease and possibly a shorter life span.