1. MY PASSION IS WORKING OUT By: Solemia Gainza Technology Class: 9-3

2. Exercise is Essential Exercise prevents muscle loss. Maintaining your muscle is done by strength exercising (free weights or resistance bands). Exercise increases calories burned. If you exercise you can afford to eat junk food once in a while because, the exercise cancels it out. Exercise helps control your appetite. If you exercise everyday your body will use its stored glucose and fat to even out your hunger level. And you will not get as hungry. People who exercise are the most successful at maintaining a healthy, toned and average weight body. If you don’t exercise for at least one hour a day you can get serious health diseases.

3. Extra Benefits Exercise makes you feel so much better about yourself. Exercise releases endorphins in your brain which is a chemical that makes you feel good. This psychological effect should be an extra form of motivation to keep you exercising everyday.

4. Safety Keep in mind the golden rule of exercise: “start slowly, and build up the intensity and duration of your exercise gradually” If you are planning to increase your level exercise activity you should first fill out a PAR-Q (Physical Activity Readiness Questionnaire) it is the gold standard in fitness safety, used by doctors, trainers and health clubs the world over. Always wear appropriate shoes to insure they can support the activity you are taking part in. Women should wear supportive sports bras. Wear appropriate exercise clothing such clothing specifically intended for exercise or light weight loosely fitted cotton. Never wear rubber or plastic suits because, they stop heat from dispatching and that can lead to overheating. Always drink lots of water while exercising to avoid dehydration. STOP exercise if you: feel sharp pains, the left side of your chest neck or shoulder hurts, you get a cramp, dizziness occurs or you break out in a cold sweat.

5. Free Weights: The Dead Lift Squat down and put equal weights in both hands and then come back up with both arms hanging straight down. This works the glutes, lower back and lats.

6. Free Weights: Bench Press Lay down on a bench and pick up two weights on in each hand or on long weight and push them away from your chest. This works your triceps and front deltoids. push them away from your chest. This works your triceps and front deltoids.

7. Free Weights: Chest Fly While lying face up on a bench place one weight in each hand and reach straight up and then combine the weights so they touch lightly. This works the pectorals and front arms.

8. Free Weights: Bent-Over Row Place a weight in each hand and lean over preferably with one knee on a bench lift one hand at a time up to your abdomen. This works your biceps, forearms and rear deltoids.

9. Free Weights: Triceps Extension This exercise can be preformed either standing or seated. Just take both weights and lower above and beyond head. This works the triceps.

10. Free Weights: Bicep Curl The bicep curl is done while seated or standing with both arms or just one. Its done by hanging both arms down and then curling them up to shoulder level.

11. Aerobics Aerobics is the key to healthy living. At least half an hour of aerobics everyday is strongly recommended to maintain a healthy lifestyle. It helps you lose weight and helps your endurance & strength.

12. Typical Level of Exercise Warm-Up 5-10 minutes: Isolation exercises Full body movements Stretching exercises Isolation exercises Full body movements Stretching exercises Aerobics20-45 minutes: Aerobic warm-up Peak aerobics Aerobic cool-down Aerobic warm-up Peak aerobics Aerobic cool-down Cool-Down I 5-10 minutes: Controlled large muscle movements Stretching exercises Controlled large muscle movements Stretching exercises Resistance Training 15-20 minutes: Abdominal exercises Upper body exercises Lower body exercises Abdominal exercises Upper body exercises Lower body exercises Cool-Down II 5-10 minutes: Flexibility exercises Relaxation exercises Flexibility exercises Relaxation exercises

13. THE END Special Thanks To: Mr. Shantanu, Students for Listening & Self Magazine for motivating me to make a exercise a part of my daily routine.