I started off my workout by using the elliptical machine for 30 minutes on resistance 6.
The next day, I followed some YouTube workout videos. First, I did 6 minutes of intense cardio. It included exercises such as plie squat jumps, mountain climbers, plank jacks, etc. Second, I did 10 minutes of abs workout(crunches, russian twists, side planks, plank twists, among others). Each exercise was performed for 30 seconds, no breaks in between. Then, I did 10 minutes of butt workout (squats for one minute, 30 seconds fire hydrants on each leg, etc.) followed by a quick inner thigh workout (30 inner thigh lifts on each side). Finally, I stretched every muscle I used during the workout (glutes, abs, quads, etc.)
a) ACSM guidelines for cardiovascular exercise:
– warming up and cooling down are a must. It should be done at a certain intensity so that you can have a conversation throughout it. (5-15 minutes)
-30 minutes of moderate-intensity exercise at least 5 times per week.
OR
-Vigorous-intensity workout for 20-25 minutes at least 3 timea per week.
-For weight loss, 300 minutes per week of moderate exercise is recommended.
Frequency: minimum 3 to 5 times per week.
Intensity: if moderate, 40-60% of HRR(heart rate reserve)
If vigorous, 60-85% of HRR
If very deconditioned for exercise, 30-40% of HRR
Duration: 20-60+ minutes per session.
Type: Aerobic.
If you want to improve, do not increase intensity and duration during the same workout session. Work on improving one at a time:
Increase duration before increasing intensity. If you show no signs of fatigue after 2 weeks of performing a higher duration, then increase intensity.
If you do not train consistently, gains in fitness experience a regression of around 50% after 4-12 weeks.
Source: http://www.straightforwardfitness.com/acsm-cardio-guidelines.html
b) a cardio session should be 30 to 60 minutes long of moderate intensity (40-60% of HRR), five times per week.
Cardio exercise example: distance running.
Bad cardio exercise example: push ups.
c) You should drink at least 8 8-oumce glasses of water per day, dor a total of 2 liters.
d) pogressive overload: it is to gradually increase the load of exercise per workout and allowing your body to adapt. It is done over the course of months. Some exapmles:
1- increase weight lifted
2- increase number of reps and sets.
3- increase frequency of workouts
4- increase number of exercises you do.
etc.
Source: https://m.youtube.com/watch?v=n7YU0-nuNSA&feature=youtu.be
20AndreaA 