Alessio Iori 8 Week Workout Blog

For my 2nd workout this week, and my 6th workout out of 16, I decided to play soccer. Besides providing good practice for our class tomorrow, I believe this was a promising workout session. I worked out with my friend in this class Nicholas, and another friend who doesn't attend Vanier. We went to a field near all our houses, and we played soccer for close to 2 hours instead of 1 hour. I guess we got too caught up in the enjoyment of the game. Applying the Fitt principles, starting with frequency, I would say doing this workout 3-4 times a week is a good way to maintain consistent cardiovascular and muscular endurance. The intensity of the workout session was moderate to high, since soccer involves constant movement, and we barely actually took any breaks from running around, shooting, 1v1s, and chasing the ball when we shot off target because we didn't bring many extras. This continuous movement was crucial in keeping my heart rate elevated for the entirety of the workout. The...

For this 5th workout, I decided to once again use a workout posted on Omnivox, the alphabet workout. My technique during this workout was not the best, I was exhausted walking around at McGill open house all afternoon and putting up the tempo afterwards, so this workout was not my finest, it was a rough Saturday. In my opinion, the alphabet challenge was slightly repetitive, I felt there were too many repeated cycles of jumping jacks and pushups, it should have included some other exercises perhaps to create more diversity. Applying the Fitt principles, the frequency of this workout should be about 2-3 times per week. It can be modified depending on your fitness level, but I feel that 2-3 times per week gives your body a good amount of time to recover between workouts. The intensity would be moderate to high intensity, I would say it depends on individual effort. I was not at my best, and therefore, I was keeping a moderate pace during the workout, but in normal circumstances, it would...

  For workout 4, I again partnered up with my classmate Nicholas, as we went on a long hour and 10 minute walk around our neighborhood. The weather was beautiful this Sunday morning, so we decided to take advantage and get some fresh air. This workout was simple, it was just two friends walking around our neighborhood for over an hour, at a steady pace. We both walked over 6.3km, we averaged about 1km every 11 minutes and 30 seconds, and maintained that consistency for the entirety of the walk. Applying the FITT principle, beginning with frequency, for these walks to be effective for a long period of time, you would have to walk 1 hour about 3 times a week. It is a good way to maintain just general fitness, and a good way to burn calories. The intensity was moderate the entire time. We didn't stop or take a break from walking throughout the entire 1 hour session. Also, based on our pace we maintained, we never slowed or dropped off enough for us to be walking anything under a moder...

  Workout 3 For my third workout, and my first of the second week, I decided to play tennis with my friend and fellow student in this class, Nicholas. We went to play tennis for one hour between 12-1 this Wednesday morning, neither of us had class this morning. The premise of this workout is simple, we played tennis for one hour, with maybe a little quick water break in between our sessions. Applying this to the Fitt principles, starting with frequency, you would probably be able to do these 1 hour sessions about 2-3 times a week. This was just one session, but you can incorporate this 1 hour of tennis into any weekly cardiovascular workout, it is very versatile in my opinion and I ran more than I expected in this 1 hour workout. For the intensity, I would say it was more moderate, we were tired towards the end of the session and we were not going all out against each other through the game, we were mostly trying to keep a rally going and stay moving. The time of our workout was ab...

  For my second workout of the week, I wanted to go for a walk/jog around the town, similar to the first workout I did yesterday (Saturday), but in the end I decided to try one of the many good home workouts posted on Omnivox. The workout I completed was 3 circuits. The first was 20 jumping jacks, 20 pushups and 20 squats. The second circuit was 20 lunges, 15 triceps dips and a 30 second plank. The last circuit was 15 squat jumps, 30 second wall sit and 20 bicycle crunches. I repeated these circuits about 3 times within the hour, but I struggled heavily to do the exercises properly and keep up a proper pace, but that will improve with time. The frequency of this exercise I would say is 2-3 times a week, to maintain a consistent routine and actually see results. The intensity is moderate to high, the rest periods are only 30 seconds so you are still constantly active and straining your body over a long period of time. The time would be about 45 minutes to 1 hour, but it can vary dep...

The first workout I chose to begin with to jumpstart the 16 workout sessions was a simple 1 hour walking/jogging/running session on the treadmill in my house. The concept is simple, I would program everything on my treadmill for the session. I began at a walking pace for the first 5 minutes, then followed by a light jog for the next 5 mins, and ended off with 3 minutes of running on my treadmill, and this cycle basically repeated itself until I hit 1 hour of being on the treadmill. I wanted to start off these 8 weeks with something that I was always familiar with, running (cardio). Applying this workout to the FITT principles, it is obvious what my workout is centered towards. The frequency of this workout should be about 3-4 times a week, even though I have only done it today and will do another workout centered around the same premise tomorrow. The intensity would switch often throughout the workout, to preserve my energy for the entire hour session. It begins at low intensity when I...

1)      What are the specific areas of weakness you remember identifying in your fitness appraisals that you wanted to address with your exercise program? I stated in my fitness appraisal that I wanted to work on my body composition (start building muscle, reduce fat, and maintain a consistent workout routine that I actually follow every week). Along with this, I also want to work on having a healthy diet that benefits my goals, and not fall easily to the temptations of eating unhealthy food.  With my exercise program, I want to focus more exclusively on weight training. I understand that weight training is a crucial way to build muscle over time, working on my upper body and building a more positive mental attitude towards working out.  2)   What are your goals for this fitness program? (to have fun, lose weight, socialize, look better, get stronger, improve athletic performance, etc.)  I obviously want to get stronger and improve my athletic perfor...