BE111ON02 Jin Kai 30-day Presentation Speech

[Going together with slides]

Hi, my name is Jin Kai, and I will be presenting a power point that includes
everything about my 30-day challenge.
My challenge was about spending time to exercise 30 days. The reason why I chose
this task was in my high school, ACS, students were used to doing physical exercise
daily. However, as I graduate from high school, I kind of become lazy and my
stomach starts to inflate, so I want to use this chance to force myself and create a habit
of exercise. This means maintaining a healthy body; also, to lose some weight on my
stomach. By having a healthy body means that I can do more in helping my mother in
doing housework such as lifting heavy things while not having myself of getting
injured.

Because I don’t have a weighing scale, so I will do other types of recording.

For the ways of recording, I will use these two apps from Leap Fitness Groups to
record the data during the 30 days of exercise. The second way is to take pictures
before and after the challenge to compare the difference (especially waist length).

For details, I will record the three major steps I will do in this challenge: running,
doing abdominal exercise, and water intake. After doing research and some
experience, I learned that doing fitness on the same part daily will cause an
accumulation of pain and even injuries; so, I decide to do a day of stomach fitness and
a day of running to minimize the injuries and giving my body enough time to recover.
My goal for running is to run 5 km per week and doing abdominal exercise at least 15
min per day. For the water intake, it is just to record that I am above the average
amount of water intake which is 2000ml or 2L per day. For the exercises, I have a
backup plan for running. When facing hostile weather, I will skip that day and do it
the next day. Anyway, my goal was to run 5k per week, so a day of delay will not
matter so much. Overall, I only used my backup plan twice to finish 24-25th of
September that I am not able to run for typhoon issues. I have no backup plan for
abdominal exercise because it is done indoor.

I will start my first day of exercise with abdominal exercise on September 5th and end
on October 19th with running. After doing research, I learned that doing exercise on
the morning makes the most effect, so the abdominal exercises was done in the
morning. For running, I done it at night because there were many vehicles pass by
during daytime. On nighttime, there will be less traffic and I can run safely.

First, my sleep quality has significantly improved. Especially on the first few days
that I experienced less tiredness than before. My sleep hour had not much great
change, but exercise really helps me to relieve my stress and more energetic. In
physical standpoint, I didn't show much weight loss; maybe there is a little weight loss
on my waist but it’s not obvious. Instead, I feel some endurance increase on my
muscles when I do anaerobic exercise and adding training groups. Overall, my body
would not show much physical difference in just one month of exercise; besides, my
meals were as usual as before. Another thing is that I can know my daily water intake.
This shows that whether I am healthy or not. Another benefit is that I know my body
limits. Now I know 1 km a day is way far from my limit. Those past standards are
present because I am lazy.

As days goes on, I found a bug on my schedule. The schedule showed only one day of
running for the last week, which is the last day, but my goal was to run 5k per week.
So, I added one more day with the last day to finish my weekly goal in 2 days. Now, I
try to run 5k in two days as my self-test to show my improvements on endurance. I
count this as my self-test to test my endurance. I passed it. And for the records in the
next several slides in calories burned and exercise time, I summed the data for both
30&31st day.

Next is the 3 slides of graph[explain]

This slide shows the comparison of my waistline before and after the challenge. It can
be clearly seen that before the challenge, my waist is about 30.5 inches. After I
finished my challenge, my waistline had decreased by 0.5 inches. Although it shows
not much difference, but it is a great start and proved that I do succeed in losing
weight.
Slide[explain]

For reference, more details, and raw records, please go to

https://jinkaichen.weebly.com/ and look at the bottom of the page for more
information.

Thank You