Photo taken by the author before cool- down

It was my first workout session after I healed from dengue fever. Because my doctor advised me to take it to step by step, today I started with simply a walk on the treadmill. Before dinner, I walked for around 40 minutes at a speed of 5-7.0, covering around 3.3 km throughout. I consumed 278 calories in total. While with my past experiences, I was familiar with the whole process of the treadmill, this time I took extra time to plan for a 5 min warm-up, 2×5 min slow-down, and 5 min cool-down session, according to my body condition, because I needs to recover muscle memories and was advised for interval rests (LO3: Demonstrate how to initiate and plan a CAS experience). It was very tiring for me because it is actually a quite long distance to be finished within an hour, and I haven’t been exercising for a whole month. The calorie consumed also exhausted me for I didn’t eat lunch. But I managed to reduce the discomfort using repetitions of a slow-down to 5.0 to catch a breath, before increasing back to 7.0 for a speed-up (LO4: Show commitment to and perseverance in CAS experiences). This is a new plan to be experimented in the future, which may effectively increase my exercising time and decrease my exhaustion. (LO2: Demonstrate that challenges have been undertaken, developing new skills in the process) Nonetheless, I felt very refreshed overall after a whole day of studying, and I am ready to pursue my CAS activity goal by adding more varieties and intensities in the future.