Introduction Physical Training is a bodily activity which enhances and maintains the health and illness of a person. It helps in strengthening the muscles and also the cardiovascular system, improving athletic skills, losing weight, and also for some, it’s for enjoyment. Regular physical exercise helps to improve the immune system and prevents a person to have heart disease, cardiovascular diseases, diabetes and obesity. It also improves the mental health and prevents depression, uphold positive self-esteem. Physical training can also decrease of probability of early childhood diseases and adult obesity.
Physical training is necessary because it makes a person to live a long and healthy fie, to have more energy, strength and stamina, helps to keep excess body fat off, makes the bones stronger, helps to prevent or reduce low back pain, keep the mind sharp, improve a person’s mood, getting sick less often, to have better sleep, to enjoy life more. More importantly, it can minimized and prevent common and serious health problems. II. Objectives become physically fit. 2. To understand the importance of conditioning in the aspect of physical fitness 3. To motivate one’s self to make exercise a daily habit. Ill.
Materials For the training program I used water bottles in the first day. I also used small rubber ball of “The Squeeze”. For the Weighted Dead lifts, Weighted Front Shoulder Raises, Weighted Military Press, Reverse Bicep Curls, Triceps Extension I used BBS dumbbells that my mother also used in her exercise as substitute for the bottled water. For the Half Push Ups and Half Plank used a mat for me to be more comfortable while doing the exercise. ‘V. Methods I did the training program by following the exercise routine in the Conditioning Exercise Monitoring Table. First, I do warm-up exercise to prepare my body for the exercise routine.
Then, I followed the stated routine in the table. Lastly, I did cool down exercise at the end of the exercise. Conditioning Exercise Monitoring Table Day schedule Exercise Routine Remarks July 8-26, 2013 | 1. Stationary Jogging (minutes) 2. 5 minute rest (standing) 3. Weighted Squats (Book embraced) = 20 reps, 3 sets 4. Weighted Dead lifts (2 water filled-I . 5 soft drink containers) = 20 reps, sets 5. Half Push Ups = 10 reps, sets 6. Weighted Front Shoulder Raises (one 1. 5 water filled bottle) = 20 reps, 2 sets 7. Weighted Military Press (2 water filled 1. 5 bottle) = 15 reps, 3 sets 8. Reverse Bicep
Curls (2 1. 5 water filled bottles) = 15 reps, 3 sets 9. Triceps Extension (1 1. 5 water filled bottle) = 15 reps, 3 sets 10. The Squeeze (1 1. 5 bottle filled with water) = 15 second hold, 15 second release, 4 sets 11. Half Plank = 30 seconds plank, 30 seconds rest, sets 12. 5 minute rest 13. Jumping Jacks = reps 14. END I Day 1, 5-1 Complicatedly 2-incomplete I V. Data Date I Time I Accomplishment I Remarks I I I Completed I Incomplete I July 8, 2013 | 2:00 PRNG I v’ I I Pain in the muscles 1 2nd- July 10, 2013 | 5:00 pm I I v’ I Pain in the muscles 1 3rd- July 12, 2013 | 5:00 pm I I v’
Felt tired and exhausted 1 4th-July 14, 2013 | 7:00 am I Iv’ I Felt tired exhausted 1 5th- July 16, 2013 | 6:00 pm I v’ I I Getting used in the exercise 1 6th- July 18, 2013 | 5:00 pm I v’ I I Getting used in the exercise 7th- July 20, 2013 | 7:moa I v’ I I Easily done I 8th- July 22, 20131 5:30 PRNG I v’ I 9th- July 24, 20131 5:30 PRNG I v’ I 10th-July 26, 2013 | 5:30 PRNG I v’ I VI. Discussions The training routine I did for the past 10 days helps my body to be stronger. At first three days of the training, I felt pain in my muscles but as the training goes on y body became used in the training routine.
Doing the training regularly helps me to adjust to the program. The best day of the training routine is at Day 5, because at this day I became more determined to do the routine and at this day I felt that there are certain changes in my body like not getting tired easily every time I walked home from school and I’m not getting sleepy easily. The worst day of the routine is the first four days of the training because I’m not used to exercise. It is like I’m new in doing the training routine that is why I felt so tired and I felt pain in my muscles.
Stationary Jogging, Squeeze and Jumping Jacks are the exercise I enjoyed the most because these exercise are easy to do and I did not have a hard time in doing the exercises. For the exercise I did not like, it is the Weighted Dead lifts and Half Push Ups because these exercise are hard to do and needed to use more effort. I followed the expected diet by not eating unhealthy foods like Junk foods, soft drinks and I did not eat heavily during dinner. Instead, I ate vegetables and fruits that my mother prepared for me and drank water only.
My Tamil, especially my parent’s like the project because it became a way tort me to void the unhealthy foods that l’ am eating before the training routine. They even accompanied me during the whole training process for me to enjoy it and to be more determined. I have seen good changes in my body due to this training that is why I’m more determined to continue it to see more good results. The training program helped me to be stronger and healthy. I got used in eating vegetables and fruits in my meal and having light dinner. It helps me not only physically but also mentally and emotionally.
Doing the training routine made me a responsible, disciplined and determined person. I learned from the program that daily exercise is good for the health and I should do this more often for me to have a fit and healthy body. VI’. Acknowledgments First for all, I would like to thank my family for helping me to finish the training program and for accompanying me in the exercises. Most of all, I want to thank the Lord for giving me a more healthy body and for finishing the program safety. References: 1 . Http://en. Wisped. Org/wick/physical_exercise 2. Http://www. Functional-fitness-facts. Com/why-is-physical-fitness-important. HTML