Getting Started with an Exercise Program

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Getting Started with an Exercise Program

• How Does Physical Activity Benefit YOU!

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First lets look at sedentary lifestyles

• Currently more than 60 of American adults are
  not regularly active, and 25 more of the adult
  population is not active at all.

• Approximately 50 of Americas youth aged 12-21
  are not regularly physically active. (That counts
  all of you). Moreover, physical activity declines
  dramatically during adolescence (Why?)

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Sedentary Lifestyle

• Those that are physically inactive have between
  1.5 and 2.4 times the risk for developing
  coronary heart disease, comparable to that
  observed for high blood cholesterol, high blood
  pressure or cigarette smoking!

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Sedentary ContD

• A sedentary lifestyle increases the risk of
  developing diabetes, hypertension, colon cancer,
  depression and anxiety, obesity, and weak muscles
  and bones
• Less-active, and less-fit a person is have a
  30-50 greater risk of developing high blood
  pressure
• Daily enrollment in physical education classes
  has declined among high school students from 42
  in 1991 to 29 in 1999 NJ has one of the high
  attendance rates in the nation.

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The Sedentary Life

• Physical inactivity is more prevalent among women
  than men, among blacks and Hispanics that whites,
  among older than younger adults, and among the
  less affluent than the more affluent or richer.
• Why do you think this is?

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What is Physical Activity?

• Physical activity does not need to be strenuous
  to achieve health benefits
• Men and women of all ages benefit from a moderate
  amount of daily physical activity (30 minutes of
  brisk walking or walking 3 times a day for 10
  minutes)
• Sedentary people should begin physical activity
  programs with short sessions (5-10 minutes a day)
  and build up to the desired level of physical
  activity.

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Why is it SO Important?

• Improves the quality of life
• It protects you from disease and chronic illness
  and it extends your life
• It produces changes in the brain that lead to
  increased self-esteem, mood, and cognitive
  function (if you exercise youll do better in
  school!)

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Importance

• Reduce or maintain body weight and body fat
• Enhance work, recreation, and sports performance
  
• Build and maintain healthy muscles, bones, and
  joints (do it now, so you dont have start when
  your elderly)

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General Guidelines

• Control your health status through a medical
  checkup before beginning a program
• Progress slowly in the exercise program (it took
  me this long to look like this so its going to
  take even longer to change to the way I wish I
  could look)
• Choose primarily activities which engage as large
  a muscle mass as possible (total body exercises)
  jogging, cycling, swimming, cross-country skiing,
  By a raise of hands who participates in these
  activities?

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Guidelines Contd

• You do not have to be exhausted after a work out
  in some cases it will not improve physical
  fitness
• The training should be accomplished continuously
  and intermittently
• The improvement in physical fitness will depend
  on your initial fitness level, whats your
  fitness level now?
• It is never too late to exercise regularly, it
  does matter if your 8 or 80 you should begin
  exercising

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The General Rules of Thumb

• Accumulate 30 minutes or more of
  moderate-intensity physical activity over the
  course of most days of the week
• Incorporate more activity into your daily routine
  can improve your health
• In order to lose 1lb your will have to burn 3,500
  calories!!!
• It is only safe to burn 1-2 pounds a week
  although more obese people will lose more
  initially

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Daily Activities to Better YOUR Health

• Using the stairs instead of an elevator
• Dancing
• Walking while shopping
• Park at the farthest spot in the parking lot
• Exercise for 30 minutes or for 3 sessions of 10
  minutes

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Incorporating Physical Activity into your life

• Now that I hopefully convinced you how important
  physical activity is to your health and well
  being, the next step is to actually incorporate
  into your daily life
• Remember that exercise is only one aspect of
  physical activity! For those of you that Dont
  enjoy working out
• Make a list of any reasons why you do not
  participate in physical activity and think of
  ways to overcome them (I will give you a
  worksheet later to evaluate this!)

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Physical Activity in Your Life

• If you feel there is any health reasons why you
  should not exercise check with your doctor
• See if a friend would like to join you on your
  way to achieve your goals
• Call local parks, recreation departments, YMCA,
  or gyms they may offer programs you might find
  interesting

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Keeping Physical Activity in Your Life

• Keep an activity journal (Another worksheet that
  will be given to you)

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Exercises That Count

• What types of exercises do you do daily?
• Walking
• Taking the stairs
• Take up a sport
• Jump rope
• Play games
• In line skate
• Swim
• Ride a bike

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• Even more.
• Dance
• Hike
• Canoe, kayak, sail, snorkel, surf
• Ride horseback
• Wash and wax your car

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Physical Activity Pyramid
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Barriers to Being Active Quiz

• After completion of this worksheet you may go get
  a drink of water, stretch, or talk to a person
  next to you quietly
• Please Do Not be disruptive of those around you!!!

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Getting Started With an Exercise Program

• Step 1 Assess your fitness level
• You probably have some idea of how fit you are.
  But assessing and recording baseline fitness
  scores can give you a benchmark against which to
  measure your progress
• Measure your pulse rate before and after a one
  mile walk

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Assessing your Fitness

• How long it takes to walk one mile
• How many push ups can you do at a time
• How far can you reach forward while seated on the
  floor with your legs in front of you
• Your waist circumference at the level of your
  navel
• Your body mass index (very rough estimate of body
  fat )

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Step 2 Design your Fitness Program

• youll need a plan and no single plan is perfect
  for everyone. As you design your fitness program
  keep these points in mind
• Consider your fitness goals. Are you starting a
  fitness program to lose weight? Or do you want to
  get JACKED, or are you preparing to run a 5K
  race, or how about a triathlon. Having clear
  goals will help you gauge your progress

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Designing a Fitness Program

• Think about your likes and dislikes Choose
  activities you enjoy. Like if you enjoy dancing,
  but dislike running than Dance! If you have fun
  doing activities youll continue doing them
• Plan a logical progression of activity Start
  cautiously and progress slowly
• Build activity into your daily routine Find time
  to exercise, schedule it in, read for a class
  while riding a stationary bike, walk on a
  elliptical while watching your favorite show

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Design

• Think variety- vary your activities keep boredom
  away. Cross-train, work different parts of your
  body, combine strength training and
  cardiovascular activities.
• Allow time to recover many people who start
  exercising burn out in a very short time. Plan
  time between sessions for your body to rest,
  recover, and grow

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Step 3 Assemble your Equipment

• Youll need at least a pair of athletic shoes
• If your plan on buying exercise equipment make
  sure its feasible, practical, and enjoyable

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Step 4 Get Started

• Start slowly and build up gradually
• Give yourself plenty of time to warm up (10-15
  minutes).
• Make sure you include a warm-up, cool-down, and
  time to stretch
• You can use shorter more frequent session (10
  minutes of cardio 3 times a day)
• Be creative use different types of equipment and
  exercises

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Starting Points

• Listen to your body if you feel pain, dizzy,
  nausea, or shortness of breath, take a break
• Be flexible If your sick take time to recover
  fully

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Step 5 Monitor your Progress

• Retake your personal fitness assessment six weeks
  after you start, than check every three months
  after.

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Find Time to Exercise

• Find the time keep track in a journal where you
  spend time, you should be able to find some free
  time
• Begin by increasing your daily activity walk
  were you would drive, take the dog for a walk,
  walk around the mall
• Schedule an appointment to exercise people who
  work out in the morning are often more likely to
  stick to a program in the afternoon they are
  busier and often overlook working out

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Time to Exercise

• Exercise while waiting exercise while your
  waiting to go to a party, waiting for your
  girlfriend or boyfriend
• Make exercise a priority in your life!

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The Basic Workout Outline

• 1) Warm up
• 2) Stretch
• 3) Aerobic or Strength Training
• 4) Cool Down
• 5) Stretch

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Strength Training Not Just For MuscleHeads

• The more muscle in your body the faster your
  metabolism
• Women can not get big muscles without help they
  produce to much estrogen to get muscles like men,
  men produce much more testosterone than females
• Minimum of 8-10 exercises a week
• Involve major muscle groups
• Minimum of 2 times per week
• Minimum of 1 set of 8-12 repetitions of each
  exercise
• Resistance that results in near fatigue

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Ticket Out The Door

• Design a workout for two weeks with a minimum of
  2 days of strength training and 3 days of aerobic
  conditioning remember to use a variety of
  workouts Include duration, Intensity, frequency,
  and mode, and what strength training exercises
  you would complete in at least twice a week work
  out!
• After completion you may get a drink of water or
  get out of your seat to stretch!