Objectives

1
Objectives

• Benefits and components of regular exercise
• How to calculate your targeted heart rate
• Develop strategies for staying committed to
  fitness
• Create a personal fitness plan

2
Benefits of Exercise

• Improves your mood
• Reduces risk of chronic diseases
• Promotes better sleep
• Helps you manage your weight

3
Benefits of Exercise

• Increases bone density
• Strengthens your heart and lungs
• Gives you more energy and endurance
• Satisfaction - a sense of control and
  accomplishment
• Self-nurturing

4
Basic components of physical fitness

• Cardio respiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility

5
Creating a personal fitness plan

• For healthy adults under the age of 65, the
  American Heart Association and the American
  College of Sports Medicine recommends
• 30 minutes of moderate-intensity aerobic activity
  (such as brisk walking, swimming) 5 days a week
  or at least 20 minutes of vigorous activity (such
  as running, spinning) 3 days a week.
• Strength training twice a week.
• If you want to lose weight or meet specific
  fitness goals you may need to go above the
  minimum recommendations.
• Use the F.I.T.T. Principle Frequency, Intensity,
  Time, Type
• The more active you are the greater the rewards.
• Always include a warm up and cool down.
• Remember to stretch.

6
Optimize your fitness plan through

• Specificity
• Overload
• Regularity
• Progression

7
Calculating your heart rate

• Calculating your heart rate
• Subtract your age from 220.
• Multiply your maximum heart rate by 0.6 to get
  your lower limit.
• Multiply your maximum heart rate by 0.8 to get
  your upper limit.
• Healthy Heart Zone 50- 60 of maximum heart
  rate
• Fitness Zone 60-70 of maximum heart rate
• Aerobic Zone 70-85 of maximum heart rate
• Aerobic vs. Anaerobic

8
What Exercise Choices Do You Have?

• Cardio Outdoor
• Cardio Indoor
• Interval Training
• Quick Cardio Bursts
• Strength Training/ Weight bearing

9
Overcoming Barriers

• I dont have time to exercise.
• Exercise is boring.
• Im too tired.

10
Overcoming Barriers

• Ive tried to exercise in the past and couldnt
  stick with it.
• Im too stressed to exercise.
• I havent yet seen any results, why stay with
  it?

11
Incorporating activity into your daily life

• Do something physical while you talk on the phone
  or watch tv.
• Household chores burn lots of calories-
• Take fitness breaks from your desk
• At airports, use time between flights for a brisk
  walk around the airport.
• Take stairs instead of the elevator or escalator.

• Be active during your errands
• Walk or go bike riding with your family after
  dinner.
• Take your dog for a long walk.
• Make the most of your commute .
• Plan active outings with your friends and family.

12
Keys to Success

• Set your goals and determine what is going to
  motivate you to follow through
• Review and recommit to your goals often
• Have a plan and be organized
• Make exercise a habit that you do without
  question
• Be sure to have a contingency plan so you are
  prepared for obstacles before they happen

13
Keys to Success

• Dont work too hard or not hard enough
• Add variety
• Include healthy eating
• Record your progress
• Use a pedometer
• Have fun
• Reward yourself

14
Exercise 101

• Balancing lifes issues