1 / 13

Exercise Basics

Exercise Basics. Promoting a Healthy Lifestyle through exercise. Why Exercise?. Studies have shown that after age 25 , the body loses muscle mass at a rate of 4% of its remaining mass per decade . And afte r age 50 , the muscle mass is lost by 10% each decade.

gin
Download Presentation

Exercise Basics

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Exercise Basics Promoting a Healthy Lifestyle through exercise

  2. Why Exercise? Studies have shown that after age 25, the body loses muscle mass at a rate of 4% of its remaining mass per decade. And after age 50, the muscle mass is lost by 10% each decade. This affects such things as your heart (hence it is a muscle), mobility as well as decreasing your metabolism which can lead to weight gain. The only way to prevent this is to exercise! 6 Benefits of regular exercise: • Can improve your mood • Combats chronic diseases • Helps to manage your weight • Helps to strengthen your heart and lungs • Exercise promotes better sleep • Exercise can be, FUN! http://www.aces.edu/dept/extcomm/specialty/graphics/exercise1.jpg

  3. Types of Exercise • Aerobic • Anaerobic • Strength Training • Resistance Exercises • Flexibility

  4. Exercise Recommendations You should do some type of aerobic activity for at least 30 minutes on most, and preferably, all days of the week. You should also do resistance, or strengthtraining2 days per week. End By: Begin By: Cooling down with more stretching for 5 minutes when you finish exercising. Cool down longer in warmer weather. Warming up for 5 minutes before each exercise session. Walking slowly and stretching are good warm-up activities.

  5. Walking Walking, jogging, or running happens to be the simplest and cheapest kind of cardiovascular workout. This can be done in the neighborhood parks, along neighborhood lanes, in the mall or even within one’s own home. Walking briskly for 15-20 minutes is the best way one can initiate exercise The Key: Begin slowly and then steadily increase the stride and increase the pace.

  6. Pedometer • Great tool to track steps • Motivator • Recommended daily steps = 10,000 • 1 mile =2000 steps • Start with small daily step goal and increase to 10,000/day Activities and Step equivalents per 15 minutes: Bowling—3636 Bicycling—3636 Water Aerobics—3182 Golf—2045 Cooking—909 House Cleaning—1364 Gardening—1818 Raking Leaves—1818

  7. Stretching

  8. Strength Training Exercises Bicep Curl: Chair Squat: • Hold a weight in each hand with your arms at your sides. • 2. Bend your arms at the elbows • 3. Lift the weights to your shoulders and then lower them to your sides. • Begin by sitting in the chair. • 2. Lean slightly forward and stand up from the chair • Try not to favor one side or use your hands to help you.

  9. Shoulder Raises: Wall Pushups: • Hold a weight in each hand with your arms at your side • 2. Shrug your shoulders up toward your ears and then lower them back down • Place hands flat against the wall • 2. Slowly lower body to the wall • 3. Push body away from wall to return to starting position

  10. Strength Training Continued.. Each exercise should be done 8 to 10 times for 2 sets. REMEMBER TO: - Complete all movements in a slow, controlled fashion. - Don't hold your breath. - Stop if you feel pain. - Stretch each muscle after your workout.

  11. 10 Ways to Slip in Exercise 1. Take a 10-minute walk after breakfast, lunch, and dinner to reach the goal of 30 minutes per day. 2. Park your car in the farthest spot when you run errands. 3. Walk your dog. 4. Do yard work. 5. Wash your car by hand. 6. Pace the sidelines at kids' athletic games. 7. Ask a friend to exercise with you. 8. Walk briskly at the mall. 9. Take the stairs instead of the elevator 10. Make a commitment—signing up for a 5K run/walk

  12. Hydration Fluid is needed by the body on a regular basis to take nutrients to various parts of your body and to carry waste products away. Without enough fluid you reduce concentration, coordination, strength and stamina. Each day the body needs 10-15 cups of fluids Determine your fluid needs: weight (pounds) / 2 = the ounces of water needed.

  13. Review • Exercise at least 30 minutes on most days of the week • Do strength training twice per week • Walking, jogging, running are easy and inexpensive ways to exercise • Maintain proper form for any exercise • Warm up, stretch, exercise and cool down for each exercise session • Hydration is important for health and exercise

More Related