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To adapt is to get used to, or adjust to an environment or in this case, exercising.
The 2 Best Ways For Humans To Adapt:

1. One good way to adapt to regular exercise is by building up stamina. Starting out with fewer exercises or less reps of your exercises and increasing the amount ver time helps the body adapt.

2. Also, you should be consistent with your exercises, and perform them at least 2-3 days a week. But, be sure not to overwork yourself. Always rest and be attentive to injuries.

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Benefits of Flexibility Training:

Decresed risk of injury

Improves posture

Better overall health

Reduces lower back pain

Flexibility Training Plan

1. Hurdle stretch - 15 seconds for each leg

2. Toe touches - Do 2 sets touching your toes, about 15 seconds each.

3. Glut stretch - 15 seconds for each leg.

4. Butterfly stretch - hold for 15 seconds.

Stretches should be performed 3-4 days every week

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Benefits of Strength and Resistance Training:

It is good for your bone health

You get stronger

Helps disease prevention

Boosts energy levels

Strength and Resistance Training Plan

1. Quad Stretch - 15 seconds of the quad stretch for each leg

2. Hamstring - Perform the hamstring for 15 seconds on each leg

3. Lunges - 2 sets of 7 lunges each

4. Squat - 4 sets of 15 seconds each

5. Cross-jacks (criss-cross jumping jacks) -  2 sets of 15 cross-jacks each.

6. Push-ups - 2 sets of 7 push - ups each.

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Benefits of Cardiovascular Exercise:

Daily tasks become easier

Stronger Heart

Improved brain function

Better Sleep

Vigorous Training Plan
Running is a form of vigorous cardiovascular training. One vigorous training plan would be running 40-60 minutes every day for 3 days. I run during track practice 3 days per week.
Moderate Training Plan
Playing soccer is my form of moderate cardiovascular training. I play soccer 60-90 minutes 3-4 days a week.

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What is your inspiration? Why do you want to do this?

My inspiration is to be healthy and live a long life.

Who is going to support you? How will they do this?

My sports coaches will help me get better at the sports that I play and exercise related activities that I do.