Week 1:
Week 2: Fitness appraisal
12 mns run for the test
Week 3:
Home workout
Week 4:
12mns run + home workout (2 sets)
Week 5:
12 mns run
Workout
Week 5:
18 mns run
Workout #1
Workout #2
Week 1 of new workout:
1st bike trip
Workout 1
2nd bike trip
Workout 2
3rd bike trip
Week 2:
Cardio 1
Workout 1
Cardio 2
Workout 2
Cardio 3
Had the opportunity to swim 60 mns @ Olympia. I only did 2/3 of the main set before my time ran out
Week 3:
I’m back in the pool so the cardio sessions are my practices.
Cardio 1 (I am in the distance section and in 90 mns, I was able to get to the overdistance part):
Workout 1:
Cardio 2 (again in the distance section and I got to the beginning of the kick set):
Workout 2:
Cardio 3 (in the sprint/mid section and I finished the lactate production when my time was up):
Week 4:
Cardio 1 (I did the sprint/mid practice. We now have 1h40, so we are able to do most of the practice)
Workout 1:
Cardio 2:
Workout 2:
Cardio 3:
Questions for week 4:
1. The warm up is there to wake up your muscles so that when you exercise, you don’t injure yourself. A good warm up should consist of 5 mns of cardio and 10 mns of exercise where you touch every part necessary for your practice
2. The warm down is to not only help your body to manage the lactate but also to prevent your muscles going in shock after hard work.
3. After your workout, because your muscle are ready and not before because you could rip a muscle that hasn’t been properly warmed up.
4. It improves flexibility, which is good for everyday life and joints, to prevent your muscles to go sore and to have a better recovery.
Week 5:
Cardio 1:
Workout 1:
Cardio 2 (I did the mid/dist practice):
Workout 2:
Cardio 3:
Week 12 questions:
1. Each day, you should eat 7 portions of fruits and vegetables.
2. Fruits and vegetables have vitamins, minerals and fiber. Those components can help you maintain a healthy heart, memory function, and vision. It also lowers your risk of having cancer.
3. Each day, you should drink 8 glasses of water or 2L of water.
4. Yes, I’m getting enough water, I drink 3 times my 1L bottle for training.
Week 13:
Cardio 1 (I did the mid/dist practice)
Workout 1:
Cardio 2 (I did the mid/dist practice):
Workout 2:
Cardio 3 (I did the mid/dist practice):
Week 13 answers of questions:
1. The warm up is there to wake up your muscles so that when you exercise, you don’t injure yourself. A good warm up should consist of 5 mns of cardio and 10 mns of exercise where you touch every part necessary for your practice
2. The warm down is to not only help your body to manage the lactate but also to prevent your muscles going in shock after hard work.
3. After your workout, because your muscle are ready and not before because you could rip a muscle that hasn’t been properly warmed up.
4. It improves flexibility, which is good for everyday life and joints, to prevent your muscles to go sore and to have a better recovery.
Week 14:
Workout 1:
Cardio 1:
Workout 2 (I did the mid/dist practice):
Cardio 2:
Workout 3 (I did the mid/dist practice):
Week 14 answers:
Week 15:
12 mns run:
Fitness appraisal film:
Week 15 answers:
27nicolaslungu 