Reap the Benefits of Exercise

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Lydia Daniel
5 years ago
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1 6 Reap the Benefits of Exercise Portland News What to Expect the First 8 Weeks An exercise program can make you look and feel better, but the success of any program depends on your commitment. You ll begin to reap the rewards of your efforts within days, but you need to know what benefits you can realistically expect to see in the first few weeks. If you expect too much from a program, you become discouraged when it doesn t work miracles immediately and not stick with it. No mention is made of pounds lost because you will be losing unwanted body fat and gaining beneficial lean tissue (muscle, bone, etc.). How you feel and how you look in the mirror are better indicators of progress than how much you weigh. The rewards of exercising will not go away as long as you continue to work out regularly. Each week s benefits carry over to the following week and you will experience new results the longer you stick with it. Week One You will feel more energetic. Your appetite will increase slightly. You will sleep better. Week Two You will be standing up straighter. Your muscles will be a little firmer. Week Three Below is an eight-week timeline of changes you are likely to experience once you begin exercising regularly. The timeline is based on a program that includes 30 minutes of cardiovascular activity three times per week, weight training two to three times per week, and flexibility exercises three to five times per week. You will have increased flexibility and possess a greater range of motion. Your muscles will be even firmer. You will begin to notice a change in your body composition.

2 You will begin to look forward to your workouts. Week Four You will realize a significant increase in your strength and will add to the resistance in your weight training. Week Five Your appetite will be suppressed after working out. Body-fat loss will become even more significant; your clothes will feel looser. Week Six You will notice a dramatic increase in your energy level. Week Seven Your strength gains will plateau temporarily. Week Eight Exercise will have become a habit your body will crave the exertion and related benefits.

3 Wellness Questions 6 name Use the space provided to write answers to each of the questions. Make certain your answers are in complete sentences. 1. What does the success of any exercise program depend upon? Why? 2. Describe the exercise program on which the timeline in the article is based. 3. Why doesn t the article talk about how many pounds you will lose? 4. After starting your program, when will you begin to feel more energetic? 5. Describe how you should feel after the eighth week of the program.

4 Wellness Wordsearch 6 name T K A E Y A L O N E O P T T F E N E R G E T I C R C T O H M P A D E I A C I T C U D X R A H I I E G O O R H N M F D D F T C T G A H E T E H W E M S I S E I G H T L S E X E M R T A A I T I E E C N G L P O O T R C A R D I O V A S C U L A R I F A B O F I M C R M C T R O T E T E S C E G U R L O T M U T L E R L L E S P L U A T E K D O T T A C U P T I H A C A A R E R G E U E T M H S G R A U O T E I I F E A T H R E E T E V X R A E W I N E E C I F R A F U I A E A O W I O E T R I A R I T R I E A C E I L O W E F A I T A E R D A A A P A D C R M B I O A V E R C E E A P A E T T P S O R I A T M W D A I E O I U E W E O I D T O C T P C L C O M M I T M E N T H A A E T L R L G F I E R S P G E P D I A F H G R A U D E L E O G L I I D M U U I D T I R G T E L M T E T E M R A E A O S R N I O T E T L A T R A T T A O T S A C R E A L I S T I C A L L Y N Y T O I I T T M T E O D I T T I T G O E R P L A T E A U R M I O C R M L G C E T O A T D S U P P R E S S E D S A A C L E I E Y L O O T I A R C R E G D I S C O U R A G E D O E T T L E I H A B I T S R A E T I E I A A U M I T A S U S T E M E L Use the clues below to discover words in the above puzzle. Circle the words. 1. appetite 2. cardiovascular 3. commitment 4. discouraged 5. dramatic 6. eight 7. energetic 8. fat 9. feel 10. firmer 11. flexibility 12. habit 13. motion 14. muscle 15. plateau 16. realistically 17. rewards 18. suppressed 19. three 20. workouts

5 Wellness Crossword 6 name Use the clues provided to complete the crossword puzzle below. Across: 2. You should feel more after the first week 2 6. The timeline is based on a program using this as 7. one type of activity One should be involved 6 with these activities three to five times per week 8. They will not go away as long as you continue to work out regularly 8 9 The number of times 10 each week one should be 11 involved with the exercise program How you is a good indicator of your progress 13. Your range of 16 should increase by the third week This should happen to your appetite after the fifth week 16. The success of any exercise program depends on this 18. This should increase slightly after week one 19. There should be a increase in your energy after week six Down: 1. After the third week you should look forward to them 3. You should lose this during the exercise program 4. You should be gaining this during the exercise program 5. Exercise will become a by the end of the eight week program 7. After the second week your muscles should be 9. If you expect too much of your exercise program you may become 10. You need to know what benefits you can expect to see from the program 15. Your strength gains will do this after the seventh week 17. The number of weeks the time-line covers 1 17

Yoga Earth s Oldest Exercise

19 Yoga Earth s Oldest Exercise LATimes Long before weight machines, stationary bikes and step aerobics became tools in any weight-management plan, people practiced yoga for spiritual and physical health.