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Quick and Easy Exercise Options

Quick and Easy Exercise Options. Marcy Richardson Fitness Specialist. The #1 Excuse!?. Lack of time. How Do I Make Time?. Ideas/Suggestions. Identify available time slots Make time (over lunch, study break, etc.) - Exercise 10-15 minutes twice a day

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Quick and Easy Exercise Options

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  1. Quick and Easy Exercise Options Marcy Richardson Fitness Specialist

  2. The #1 Excuse!?

  3. Lack of time

  4. How Do I Make Time?

  5. Ideas/Suggestions • Identify available time slots • Make time (over lunch, study break, etc.) - Exercise 10-15 minutes twice a day - Exercise while watching TV, studying or doing chores

  6. Tips: - Realistic - Specific and achievable goals - Activities you enjoy - Have fun - Time of day - Mix it up/cross train - Healthy lifestyle

  7. ACSM Guidelines forCardiovascular Fitness - Activities that use large muscle groups and is rhythmic in nature - 3-5 days per week - 65-85% of maximum heart rate - 20-60 minutes of continuous or intermittent (10+ minutes) activity

  8. Quick and Easy Ideas(Cardiovascular) - Walk or bike to class instead of drive - Jump rope while watching TV - Stationary bike while studying - Take a walk over lunch - Play a sport - Join a class or club - Accumulate 3, 10 minute sessions of activity throughout the day

  9. Interval Training - Varying intensity throughout a single workout session - Alter b/w “work” and “recovery” phase - Can be used with any type of activity - Time needed: 20-25 minutes

  10. Benefits of Interval Training - Break up boredom - Adds challenge and interest - Has been shown to burn more total calories than continuous exercise - Can train the heart longer than a single bout of continuous exercise

  11. ACSM Guidelines forStrength Training - One exercise for each major muscle group - 2 times per week - 8-12 repetitions - 1 day of rest (48 hours)

  12. Types of Strength Training - Calisthenics - Free weights - Weight machines/circuit training - Resistance Bands

  13. Quick and Easy Ideas(Strength Training) - Push-ups or sit-ups while watching TV - Circuit training - Squat or lunge in place - Dyna-band total body workout

  14. DYNA-BAND EXERCISES - Chest and Triceps - Shoulders - Biceps - Upper Back - Quads and Hams - Calves - Outer thighs

  15. Other Ideas… - Tubing - Free weights - Stability ball - Jump rope - Calisthenics - Ab workout - Stretching

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