Hey if anyone wanted to know on windows to get the faces (༼ つ ◕_◕ ༽つ) do: wiindows key perid and the press the thing that say ;-) and ur done

People who utilizes the progression principle will ensure their exercise program increases in frequency, intensity, time, and type. the changes need to happen gradually in order to ensure they make gains in their fitness program. a person who doesn't utilize the progression principle can still gain health benefits from exercising, but will not continue to improve in cardiovascular fitness.