The Benefits of Exercising + a Killer Routine!

Ashana + Exercise

Theses are the benefits I and many others have experienced from my regular work out:

I: Positive gains that I am grateful for from exercise:

  • Better control of left hand (I have a disability remember)
    • before I couldn’t lift 5 lbs. but now I can do
      two sets of 15 (biceps)

More strength and flexibility everywhere

  • Now I can do 7-10 push ups, before I could do 1-3
  • Squats
    Before- two sets of 5, Now- one set of 20
  • Before- couldn’t even touch my toes, Now- almost
    touch heels
  • Increased mile time by two minutes
    • Before- 14:55, After- 12:52

Less fat and more muscle

  • Weight
    Before- 87, After- 82 (I’m trying to gain muscle mass; all that was fat)

Better abs!

  • More definition almost 2 pack (I am a girl so it’s pretty good)
  • Started thinking about how to be healthier in
    other ways

    • Eating better, being more active besides
      exercising

Made P.E teacher happier

  • By increasing mile time
  • Trying to stretch more in warm-ups

Helped activities/food in group therapy so it can be
better for all involved

  • Made apple pie with no sugar once, healthier
    snacks (fruit required to get a donut)
  • Plans to exercise(aerobics) while waiting for
    cookies to bake

II:  I began exercising and I enjoy continuing to exercise for many reasons. I began because
I felt like I was gaining weight because of the junk food I ate and then when I
lost the weight I wanted to just be healthier. Also, at first, I wanted my left
head coordination to look better at school and to not look as slow and weak in
P.E. I would like to continue because I’m grateful for all the benefits and
want to keep getting healthier in the future.

III: This my current exercise routine, I tried to make it as well-rounded as possible.

Table:

Warm up

Low
Intensity

High Intensity

Warm Down

Monday

Stretches

Squats:___x___

Deadlifts:_0_,___x___

Stairs:___,___x___

Pull ups:___x___

Pushups:___x___

Bent Rows:___,__x___

Shoulders:___,___x___

Stretches

Tuesday

Stretches

Warm-up Lap (30%)

Fast Half-Lap (60%)

Short Rest

Hard Sprints (100%) ___

Medium Rest

Medium Runs (80%) ___

Cool-down Lap (30%)

Stretches

Wednesday

 Yoga,
Meditation, Music, Arts, Creativity.

Identify one new thing that you have
never done before and can easily do in the next week, OR something that is an
illogical fear for you, and do it.

Thursday

Stretches

Knee Pushups:___x___

Biceps:___,___x___

Triceps:___,___x___

Squat jumps:___x___

Deadlifts:___,___x___

Lunges:___,___x___

SitUp,Hold:___x___,___

SideLeg,Hold:__x___,___

LegRaise(Hold):___x___

Stretches

Friday

Stretches

Warm-up Lap (30%)

Fast Lap (70%)

Medium Rest

Double Lap Jog (50%)

NO BREAK

Short Rest

Cool-down Jog (30%)

Stretches

Saturday

Basketball

Sunday

Relaxation

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