DE LA SALLE LIPA

PATHFI1
EXERCISE JOURNAL

Name: Funes, Nicole Anne L. Section: G1B

Initial Weight: 75 kg Current Weight: 74 kg

Key guidelines for Adult

All adults should avoid inactivity. Some physical activity is better than none, and adults who
participate in any amount of physical activity gain some health benefits.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a
week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity
aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity
aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and
preferably, it should be spread throughout the week.
For additional and more extensive health benefits, adults should increase their aerobic physical
activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of
vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and
vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity
beyond this amount.
Adults should also do muscle-strengthening activities that are moderate or high intensity and
involve all major muscle groups on 2 or more days a week, as these activities provide additional
health benefits.

GOAL:

Date Exercises Repetitions Sets Frequency

Jumping Jacks 10 reps 1

October 2, Squats 10 reps 1 Once a day

2019
Plank 15 secs 1

Side kick 10 reps 2

October 6, Curl up 10 reps 1

2019 Once a day
Lateral lunge 10 reps 1

Side bends 15 reps 1

October 13,
2019 leg raise 10 secs 1 Once a day

Jumping jacks 10 reps 1

Heel touches 10 secs 1

October 20, Lateral lunge 10 reps 1 Once a day

2019
leg raise 10 secs 1

Russian twist 10 reps 1

November 10,
2019 Side kick 10 reps 1 Once a day
 Jumping jacks 10 reps 1
Jumping Jacks 10 reps 1

November 13, Squats 10 reps 1 Once a day

2019
Plank 15 secs 1

Jumping Jacks 10 reps 1

November 17, Squats 10 reps 1 Once a day

2019
Plank 15 secs 1

Do you think you have achieved your fitness goal? Why?

I don’t not achieve my fitness goal, because most the time I’m just sleeping and
eat instead of exercising to lose weight. I also don’t have time to exercise because of the
school works. I also did not focus doing the exercise and I’m not taking it seriously. I also
want to eat in the fast food chain. I did not also eat healthy foods like vegetables. After
eating I always sitting or lying in bed. I also eat a plenty of rice and drink a juice instead
of water. I also wake up late every time I don’t have a classes.