*There are 2 links because I had to up load the workout in 2 videos. My phone stopped recording at the 50 minute mark the first time therefore I needed to record a second video for the end of the workout. Only then did I realize there is a time lapse option in the camera app on my phone (silly me!) so the last 10 minutes of the workout is in time lapse form whereas the first part in the whole 50 minutes.
For this workout, I ran 2 sets of 3 laps and 1 set of 2 laps. I am unsure of the dimensions of the laps I ran but one set of three laps took approximately 13-15 minutes the set of 2 laps took about 10 minutes. After the first set of 3 laps, I did 20 squats and 10 push ups, I then proceeded to take a breather and walk for 5 minutes. After the second set of 3 laps, I completed 30 squats, 20 push ups, and 20 sit ups. Once again, I walked for 5 minutes to catch my breath. Finally, after the last set of 2 laps, I did 20 squats, 10 push ups, and 20 sit ups. I did an additional 5 minutes of walking after this set as well.
Week 4 Questions
The ACSM guideline for effective cardio training are F.I.T.T : Frequency, how many times every week you exercise, Intensity, how hard you work during exercise, Time, how long you exercise for and Type, which type of exercise you perform. For health benefits, you should workout for 150 minutes, if you do a workout of moderate intensity, or 60 minutes if you do a workout of very high intensity. The ACSM defines cardio workouts as exercises that are continuous and performed with large muscles. Such exercises included, walking, jogging, and cycling. Weight-lifting is not considered a cardio vascular exercise. It is recommended to drink 6-8 8-ounce glasses of water everyday. Progressive overload explains that your body’s goal is to keep you alive and safe, therefore trying to achieve your fitness goal is challenging because your body is trying to keep you safe. Consequently, the only way to achieve your fitness goal is to make your body adapt to the environment that it’s in; in other words, you need force your body adapt to what you want in your mind to allow you to reach your fitness goal. The progressive overload principle states that you need to push your body past its limits in order to achieve your desired fitness results.
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