Workout: Originally, we were supposed to go to Sainte-Anne-de-Bellevue, but we went to the neighborhood of Kirkland located west of Vanier College. Our bike ride was 40 km long.  

What are the ACSM (American College of Sports Medicine) guidelines for effective cardiovascular training (cardio)?

• Adults should do at least 150 minutes of moderate-intensity exercise per week.
• One continuous session and multiple shorter sessions (minimum 10 minutes) are both acceptable to accumulate the desired amount of daily exercise.
• Gradual progression of exercise time, frequency and intensity is recommended for a better adherence and less injury risks.

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

An exercise session should last 30 to 60 minutes (for moderate-intensity) or 20 to 60 minutes (for vigorous intensity).

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

True cardio exercise: Swimming

False cardio exercise: Sprinting

What’s the point of doing a warm up?

• Prepare the body for more vigorous demands of activity
• Minimize the risk of injury

What components constitute a successful warm up?

• Start with low intensity exercise that will increase blood flow to the working muscles and gradually increase the intensity of exercises.
• Avoid intense or forceful strong contractions of the muscles until all muscles have been sufficiently warmed up.
• The more intense the activity, the longer the warm up period should be.
• The warm up should be specific to the activity that follows. In other words, warm up the muscles that you’ll use during your training session.

What’s the point of doing a cool down?

• Prevent blood pooling in the lower limbs.
• Prevent dizziness
• Prevent nausea
• Allowing the body to release any muscle tension caused by the previous fitness activity.

When is the best time to perform static stretches and why?

At the end of each workout in order to prevent post-exercise soreness and loss of flexibility.

Why is stretching important?

Poor flexibility is associated with acute injury from strenuous activity, injury in daily life activities, poor posture and body alignment.

How many glasses of water should you drink each day? 

8

What is progressive overload and how does it work?

It’s the gradual and continual increase in overload placed on the muscles as they become capable of producing greater force. For example, you could increase your number of repetition as your muscle gets use to the charge or you can increase the weight you lift to assure a constant growth of your muscle and capacities.