I definitely had to revise my goals, I was overly confident or rather too believing in my capacities especially when it came to weights. I think I wasn’t well informed on what I could lift depending on what exercises but after my first session at the gym, I had a pretty good idea of what I was capable of. Due to that, i had to modify my program, more specifically the weight proportions I had assigned for most exercises  Nevertheless, I still think my goals are realistic and I just have to put in the necessary work in other to accomplish them. I’m not a very healthy person food wise so I tend not to eat a lot of vegetables on a daily basis but I could attempt to change that by making a food plan and putting various vegetables in each meal so I can obtain the right amount of vegetables which is 3 servings of vegetables in a day.

I switched up to an outside workout session

last Monday class was an effective one

 

 

 

I think I overestimated my capabilities in this workout and so due to this I might have to modify some components of this workout but apart from that, the workout was awesome!

 

I enjoyed this workout and it was nice having a friend to workout with who also was very helpful in taking pictures

what are the ACSM guidelines for cardiorespiratory exercises?

• 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 the desired amount of daily exercise.
• Gradual progression of exercise time, frequency and intensity are recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.

reference: https://greatist.com/fitness/acsm-releases-new-exercise-guidelines

an excellent cardio exercise is burpees and one that people often have mistaken as a cardio exercise is squats. It is advisable to drink at least 2L of water every day

workout 1

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Warmup

• 1 min of jumping jacks
• 30 secs of high knees
• 30 secs of butt kicks
• 15 lunge twists
• 15 situps
• 15 pushups

Cardiovascular component

• 30 mins run on the treadmill at 5,5mins/km

Muscular strength/endurance

• 4 sets of 10 reps of KB swings with 35bs KB
• 3 sets of 20 reps of burpees
• 4 sets of 8 reps of deep squats (135bs)
• 2 sets of 30 reps of pushups
• 2 mins plank

cool down

• toe touches (30secs)
• hip stretch/opener
• couch stretch
• shoulder opener
• arm stretch
• supine spinal twist

 

workout 2

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Warmup

• 1 min of twist jumps
• 20 jump lunges
• 1 min of mountain climbers
• 20 shoulder touch in the plank position
• 30 secs plank

Cardiovascular component  (30 secs rest in between)

• 15 mins of spinning/biking
• 30 jump squats
• 5 mins of rope skipping
• 20 V-ups

Muscular strength/endurance (30 secs rest)

• 3 sets of curl-ups, 5 reps with a 35Ibs weight
• 1 min of the hollow (in between the above sets)
• 4 sets, 8reps of supported pull-ups
• 30 reps of abs twists (in between the above sets)
• 4 sets, 5 reps of 135 pounds deadlifts
• 3 sets, 15 reps of pause lunges (optional: with 25 pounds weights)

Cool down  (30 secs each)

• 20 jumping jacks
• the butterfly stretch
• supine lower back stretch
• supine hamstring stretch
• upward facing dog
• child pose

My goal for my PFP is to gain core and muscular (especially biceps) strength, improve my performance on the muscular component of the endurance spectrum and lastly ameliorate my cardiovascular endurance. Ultimately I wish to maintain this sort of lifestyle even upon its completion and hopefully, this program will make me develop and maintain a consistency in exercising and living a healthy lifestyle which is an aspect of my life I have always struggled in. Health to me is every essential to living a fulfilled and accomplished life. Health englobes a series of other domains aside from the aesthetics of it, the health spectrum ranges from the physical portion of it to the psychological, emotional, spiritual, intellectual, etc. It is important that I find a balance of wellness between all the aspects of health. In effect, I am an amateur in planning a well thought out PFP such as this one and this will actually make it my first. Nonetheless, I have been active before, working out and running, but it was in a disorganized and random fashion. This is actually a good tactical aberration. 

Progressive overload is a principle which involves gradually and continually augmenting the amount of work being done on your musculoskeletal system so as to a to develop and increase muscular size, strength and endurance. In other words do not remain in your comfort zone but rather introduce your body to new challenges frequently.

My three favorite vegetables will be, sweet corn, potatoes and lettuce.