Week #4: First video workout!

VIDEO LINK

Week #4 Questions:

What are the ACSM guidelines for effective cardiovascular training (cardio)?

The American College of Sports Medicine’s guidelines for effective cardiovascular training are that adults should get 150 minutes or more of moderate-intensity exercise on a weekly basis. They also state that the exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise five days a week or 20-60 minutes of high-intensity exercise three days per week. Furthermore, they suggest that one continuous session or multiple shorter sessions of at least 10 minutes are both acceptable to accumulate a desired amount of daily exercise. They also recommend a gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk and that people unable to meet these minimums can still benefit from some activity.

How long and how intense should a session be for health benefits?

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).

Give an example of something that counts as cardio and something that doesn’t (but some people might think it does)?

Something that counts as cardio would be running (long-distance). Something that doesn’t count as cardio but could be mistaken for it would be running within a short distance (sprint).

How many glasses of water should you drink each day?

You should drink eight to ten 8oz glasses of water per day.

What is progressive overload and how does it work?

The progressive overload principle states that in order for a muscle to grow the human body must be forced to adapt to a force that is above and beyond what it has previously experienced. If you are doing an exercise that increases the demands that your body needs to meet, then your body will implement the principle.