I am a Soccer/Futsal Referee aiming to make it PRO, hopefully. I usually referee an average of 9 games/week. Futsal: 50 minutes a game. Soccer: 90 minutes a game.

Week 1

Week 2

Questions: 

What are the ACSM guidelines for effective cardiovascular training (cardio)? How long and how intense should a session be for health benefits?

• warm-up & cool-down at approximately 50% of stimulus, may take 5-15 minutes. Accumulate moderate-intensity exercise (40-60% of HRR) for at least 30 minutes on 5 or more days a week, for a total of 150 minutes per week, or vigorous-intensity exercise (60-85% of HRR) for at least 20-25 minutes on 3 or more days a week for a total of 75 minutes per week. For weight loss, 50-60 minutes per day to a total of 300 minutes moderate exercise is recommended. 

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

• Running stairs, you can run stairs at work or in your apartment building. (counts) & Push ups (doesn’t count)

How many glasses of water should you drink each day? 

• 2 liters, about 8 glasses.

Week 3

Questions: 

How does your exercise program fit into your weekly schedule?

I had to make place for it, I had to replace other activities that I was doing to make place for my workout sessions.

Comment on how easy or hard it is to find the time to exercise. What are your stress levels before and after exercise?

If I want to, I will find time, it is just if I’m lazy or not. Fortunately for me, I have a passion for soccer, so I referee and play the sport on multiple occasions during the week.

Week 4

Questions: 

Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence?

Of course, I feel better, I started to see the difference in my body. And coming back from that break is helping a lot, I feel like I’m on top of things right now.

What effect is the activity plan having on you? How long should you rest after completing a muscular strength or endurance workout? Why? What happens if you don’t?

Usually I do my sessions at night and most of the time I have school the day after. So, I need to finish by 8PM my workouts so I can go home take a shower and sleep. I don’t do that; I will be tired for school the day after and might skip it.

Week 5

Questions: 

Do you need to revise your original goals? Are your goals still realistic? Why or why not? State your new goals if they’ve changed.

No, I don’t need to revise them because they are still realistic, I have even already reached my cardio goal which is to run 3000m in 12 minutes.

What is working in your program? What do you need to change? 

Everything is working perfectly; I don’t need to change anything.

How many servings of vegetables should you eat each day? Are you getting enough? If not, how could you ensure that you do? What are your three favorite vegetables?

Five to nine servings of vegetables per day. Yes, I’ve been getting enough, but only maximum five per day. I ensure of taking at least five per day by taking at least five at school everyday, always hungry so I finish everything I have at school. Green beans, carrots and red peppers.

Week 6

Questions:

What’s the point of doing a warmup?

To not get injured and so the blood flows everywhere in your body.

What constitutes a successful warm up?

Stretch every muscle that you’ll use in what you’re about to do.

What’s the point of doing a cool down?

So that the blood that is flowing really fast doesn’t stop really fast.

When is the best time to stretch and why? Why is stretching important?

The best time to stretch is early in the morning before you start your day. This sets the length of the muscle for the remainder of the day, allowing you to move more freely without restriction or pain.

How much sleep should you be getting every night? Are you getting that much on a regular basis (not regular right now due to social circumstances)? If not, what could you do to ensure that you do get enough sleep?

Between 7 and 9. Most of the time, I get that much but when I don’t, it’s because I had to study the night before an exam. I can start studying before an exam couple of weeks back so I can ensure that I get enough sleep.

What are there serious health effects related to insufficient sleep? 

Obesity, diabetes, high blood pressure, and heart disease.

Give two examples of healthy snacks that you can munch on while studying.

Mixed nuts and Red bell pepper with guacamole.

Week 7

Questions: 

Did your diet change during the course of your program? Why and how?

No, I think I have set the right diet since the beginning and it has helped me tremendously.

What was the most important thing you learned about yourself?

That if I want to do something, I can do it without a doubt, I just have to put hard work and time into it.

How has exercise changed or impacted you and your family during this time of the corona pandemic and isolation?

Obviously, I became fitter, I saw an augmentation in my cardio. My family was watching me for the first few weeks and then decided to join me, so I guess I encouraged them to do some exercises.

What will motivate you to continue to be active in the future?

The fact that I have seen change in my body will motivate doing those blogs off camera now or maybe even still post them on the blog.

How do you see yourself living an active lifestyle?

I count on still playing and refereeing soccer until I can’t walk, it’s not only a sport, it’s a passion, it’s a lifestyle.

What are three benefits of a healthy active lifestyle?

reduce your risk of a heart attack, manage your weight better and have a lower blood cholesterol level.

What are three possible consequences of a sedentary lifestyle?

Anxiety, Cardiovascular disease and Migraines.