- How many reps did you do? Time 1st attempt – 2nd attempt – 3rd attempt – 4th attempt?
The first attempt and third attempt, we did 300 reps. The second and fourth attempt, we did 400 reps.
- Which exercise did you find the most challenging?
For me, the most challenging exercises was the Out-In Planks.
- Do you think your fitness level has improved after these challenges? Identify a physical proof.
I do feel like my fitness level has improved. I did not notice any physical change yet, but it is now easier for me to complete the workouts; my muscles get less tired. One proof is that the first time that I completed the 400 reps workout, it took me 24 minutes whereas the last time I completed it, it took me 20 minutes. In my opinion, this is a big improvement.
- Will you continue to workout now that you have completed the 4 week challenge? Why or why not?
I will obviously continue to workout after the challenge. I take pride in keeping up my shape and I would also like to increase my muscle fitness, especially in the legs & buttocks area. Furthermore, there are so many health benefits associated with an active lifestyle. In my case, the most important is increased mood and self-esteem.
- It is recommended to do cardio how often, how hard and for how long each week?
At least 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week)
or
At least 25 mins of vigorous cardiovasclar activity (shorter, higher-intensity sessions) two to three days a week (75 mins per week). A good example would be A HIIT workout.
- Identify 5 major muscle groups.
The chest muscles (e.g. pectorals), the back muscles (e.g. rhomboid, trapezius), the arm & shoulder muscles (e.g. biceps, triceps, deltoids), the abdominal muscles (e.g. obliques), the legs and buttocks muscles (e.g. hamstrings, gluteals)
- Identify one exercise that you can do each for each of the major muscle groups that you selected.
The chest muscles: Dumbbell Chest Flyes
The back muscles: Deadlift
The arm & shoulder muscles: Bent-Over Row
The abdominal muscles: Plank
The legs and buttocks muscles: Pistol Squat
- Identify the frequency and intensity level recommended for each exercise that you selected to improve your overall muscle fitness level.
The chest muscles: 3 sets of 12 to 16 repetitions with weights medium-heavy, 3 non-consecutive days a week
The back muscles: 3 sets of 12 reps with medium-heavy weight, 3 non-consecutive days a week
The arm & shoulder muscles: With a light weight, 4 sets of 8-10 reps, 3 non-consecutive days a week
The abdominal muscles: 3 sets of 1 minute plank, 3 non-consecutive days a week
The legs & buttocks muscles: 10 reps on each leg, 3 non-consecutive days a week
As you continue, you will obviously need to increase the reps, sets and weights used in order to improve your overall muscle fitness.
29KamilaY 