Wednesday Gym

Today we went into the gym, first i did a 10 minute run on the tredmill, which got boring and tyring after a while, then i moved on to weights first i did 3 sets of bicep curls and then 3 sets of tricep extensions, then moved on to the leg muscles and did three sets on this random machine which was hard, the got on this bike thing and did that for 10 minutes. then i did 4 sets of tricep dips.

Tuesday

today we played 3 way soccer it was algud, realy tiring tho people started getting invloved everyone contributed into playng the game then we played crash mat rugby,

fitness in gym

Duration is how long you do a continuous aerobic activity in one session. Ideally, you should be training between 20 and 60 minutes per session. However, if you are a beginner, you may start by doing shorter workouts, of about 10 minutes at a time. Once you become stronger and more comfortable, you should start to increase how long you are exercising for. You should NEVER strain yourself, especially if you are a beginner. If you feel weak or dizzy, slow down or stop, and of course, consult a physician if you have any health problems before you begin. Note that although cardio will not promote muscle loss, if you're goal is to add mass you should be doing only about 20-30 minutes a time or else you will burn too many calories.

Sample workout for a beginner

2 minutes warm up (ex. light walking)

6 minutes higher intensity activity (ex. brisk walking, light jog etc)

2 minutes cool down (ex. light walking or stretching)

Sample workout for intermediate

5 minutes warm up

20-35 minutes high intensity cardio

5 minutes cool down

Sample workout for advanced

10 mins warm up

40 mins high intensity cardio

10 mins cool down