Keep Me Strong to Serve

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Keep Me Strong to Serve

• Presented by
• Dwight Sandvold- L.A.T.
• Owner- Fitness and Sports Training

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Assumptions

• Youre a woman
• Most of you have a family
• Husband believes he is the man- you make 70 of
  day to day choices
• Truth- without you the place would fall apart
• Your free time is limited
• You want more from wellness than a lack of
  illness
• You want to be at or maintain your ideal weight
• You want to have the energy to serve and be
  active with your family
• You want to keep/ignite a spark with your spouse
  or start a fire if your single.

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3 Key Questions!

• What are you Health and Fitness Goals?
• Written?
• Measurable
• Time Line?
• Declared
• Why are these Goals important to you?
• What emotion is behind your goals?
• How committed are you to achieving your goals?
• (on a scale of 1-10)

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Cardio-vascular- Facts

• What is CV ?
• Cardiovascular activities elevate the heart rate
  and maintain it at that level for an extended
  period of time.
• Involves repetitive, whole body, large muscle
  movements, performed over an extended period
• Examples walking, running, jogging, rope
  skipping, stepping, roller blading, cross country
  skiing, cycling and swimming.

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What is the Goal of CV Exercise?

• To elicit and maintain a specific heart rate at a
  target level.
• To deliver oxygen and other nutrients to the
  muscles
• To increase cardiac output. LPM
• To increase stroke volume- per stroke
• To decrease resting heart rate.

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Effective CV Exercise

• Frequency-
• For minimal improvement- 3 sessions a week.
• Competitive athletes- 6 times a week
• Everyone should take 1 day a week very ez.

• Duration
• For minimal improvement- 20 minutes at working
  level
• ACSM- 20-60 min.
• Greater duration a greater increase in
  endurance
• Competitive athlete- 45 min. minimum

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Monitoring Heart RateGoal to measure if the
pace is too fast or too slow.

• Guidelines to
• 1. Take within 15 seconds after stopping exercise
• Exercise a minimum of 3-4 minutes prior to
  measuring pulse and again 2-3 min. after each
  increase in intensity.

• How to measure
• 1. Radial artery- most reliable. Carotid artery
  has pressure receptors and the heart rate will
  slow from the pressure of your two fingers.
• 2. HR monitor- most accurate and reliable
• ( affected by cell phones)

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Intensity of CV Training

• Heart rate Intensity
• EZ formula 220 age x percentage target or
  working.
• Eg. 220-40 180
• 180 x 70 zone

• Rate of perceived exertion (RPE)
• 1-10
• 1. Very, very , light
• 3. Fairly light
• 5. Somewhat hard
• 7. Hard
• 9. Very, very hard!

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How intense?

• Percentage Guidelines
• Elderly/frail 50
• De-conditioned 60
• Moderate 70
• Trained individual 80-90

• RPE
• Elderly 3-4
• De-conditioned 5-6
• Moderate 6-7
• Trained 8-10

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What is HYPE?

• 10 minutes of exercise provides the same benefits
  as 20-60.
• The Fat Burning mode on a Treadmill is the way to
  go when the goal is fat loss.
• I get enough exercise at work/running after the
  kids.
• The ____supplement or diet will increase my
  metabolism.
• Increasing Exercise increases appetite and
  interferes with weight loss.
• Women should not exercise during menstruation.
• Running and walking will wear out my knees.

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Strength Training

• Why
• Increases Lean Body Mass
• Improves Bone Density
• Increases Metabolism 70/3
• Looks great
• Guidelines
• 2- 3 x weekly
• 8- 15 repetitions per set for 2-3 sets
• Choose multi joint exercises
• Intensity should produce failure on the last rep.
  
• Change program every 4-5 weeks
• Learn movements from a Certified Trainer

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Monthly Checkpoint

• My Resting heart rate _______
• My Weight _____
• Measurements- chest, waist, hips_____________
• My Blood Pressure ____/____
• _____ pieces of fruit a day.

• My Goals for the Month
• For exercise
• _______________
• _______________
• For calorie intake
• (weight x 10 for weight loss and x 15-20 for a
  fit person)
• _______________
• For other
• _______________
• _______________