according to healthline(2020), physical fitness is divided into five components, 

1.       Cardiovascular endurance 

2.       Flexibility

3.       Body composition

4.       Muscular endurance

5.       Muscular strength

 

An idea that I have seen is to run 1.5 miles flat out and then compare results for age group as a benchmark and then you also have something to work towards in the long term

 

The SAID principle which means ‘specific adaptation to imposed demands’ basically meaning your body will adapt if you just do specific type of exercise you regularly perform, So if I want bigger arms do arm exercises .

Aim for more than 150 minutes per week, exercising regularly can boost your energy levels.

Stay hydrated it is important to stay hydrated but if you are sweating it is important to take in electrolytes to replace minerals lost during sweating.

“Dan’s recent performance within his singing showcase was a real achievement. He performed many numbers with his peers and pulled these performances off really well. Dan excelled massively in his performance of ‘Agony’ from into the woods. His characterisation throughout the song was very strong and the performance was a pleasure to watch. He also performed ‘Sincerely me’ from Dear Evan Hansen, this song is quite a fast-paced number but Dan ensured that his articulation was perfect throughout this song, which can be hard in faster songs. However, throughout the last number in the show, Dan let his emotions take over his performance which was a real shame. As a performer, it is really important that you do not let this happen in a performance, and I’m sure that Dan will work on this for next time. One last thing I would like to see from Dan is maybe a bit more movement and choreography within his performances. I know this is not down to him, but it would be nice to see Dan outside of his comfort zone and doing something he doesn’t normally do. “Edie (level 3)

“Watching Dan in ignite’ s portrayal of Bat Out of Hell as Falco was incredibly emotional. He played the part with passion and grit selling his role as a controlling and manipulative individual well. Falco's character is a far cry from Dan's gentle giant nature but it allowed him to demonstrate his proficiency in his craft. Working well with his fellow performers using their energy and sharing his own to bring the performance level to an absolute high which wowed the audience as a whole. It was clear that Dan had researched his character well and understood how his role affected the show as a whole. His connection with Sloane and Raven were incredible not only through the portrayal of the struggles they had been through but also the love and care that connected the characters as a result of the catastrophe. A great contrast to this love was the sheer hatred and dislike of the lost and the tension between Strat and Falco was sold well and believable. Dan's acting and performance is top class, the use of space and his amazing stage presence added to that his incredible singing voice just shows what an all-round performer he is.”