Exercise and Lifelong Fitness

1. Exercise and Lifelong Fitness

2. Benefits of Physical Activity • Physical activity: any movement that requires your large muscle groups to work • Physical Benefits • Cardiovascular system • Heart becomes stronger • Blood pressure is reduced • Lowers cholesterol level • Weight Maintenance • Regular physical activity increases your BMR • Bone strength • Balance and coordination

3. Benefits of Physical Activity • Psychological Benefits • Continuous exercise causes the brain to release endorphins • Raises self-confidence • Reduces stress levels • Social Benefits • Way to bond with family and friends • Can help build new relationships

4. Fitness Program Continued • FITT Principle • F- Frequency: How often • I- Intensity: How hard you work out • T- Time: How much time you spend exercising • T- Type: The activities you choose

5. FITT Principle for Cardiorespiratory Endurance • F- When starting out do 3-5 sessions per week • I- Development works when heart is working between 40-85% of heart rate reserves • Find maximum heart rate (MHR)= 220-age • Find resting heart rate • Subtract resting heart rate from MHR • Calculate training intensities by multiplying the result by 60% and 85% (this is if you have been exercising) • If you have not been exercising multiply by 40% and 60% • I- Perceived Exertion Chart • Associate your own perception of the task with where you fall on the chart

7. FITT Principle for Cardiorespiratory Endurance Continued • T- 20-60 minutes depending on the intensity level • Does not have to all be done at once • For weight management: 60 minutes of moderate intensity exercise most days of the week • T- Give specific example

8. FITT Principle for Muscle Training • F- 2-3 times per week • Can do more if you only do upper body one day, the lower body the next, etc. • I- high weight and low reps are used to build strength • Low weight and high reps are used to build endurance • T- however long it takes you get in all of your exercises and reps • T- Free weights, machines, body weight, etc.

9. FITT Principle for Flexibility • F- 5-6 times per week • Once degree of flexibility has been attained, it can be maintained with 2-3 sessions per week • I- degree of stretch • Only go to point of mild discomfort • T- each exercise done 4-5 times and held for 10-30 seconds each • T- stretches specific to your exercises

10. Cardio F: 5 days a week Monday-Friday at 3:00 I: Have my heart rate stay in the range of 94.2-133 beats per minute for the entire workout T: 45 minutes T: Jogging outside Strength F: 3 days a week Monday, Wednesday, Friday at 3:00 I: Endurance (light weights, high reps) T: 8 lifts (alternating upper body lifts and lower body lifts) 3 sets each exercise (15 reps each set) T: Dumbbell and resistance band training • Flexibility • F: 6 days a week • Monday-Saturday at 3:00 • I: Only to point of mild discomfort • T: 6 stretches done 4 times each • Hold each for 20 seconds • T: Quad, hamstring, calf, hip flexor, groin stretches

11. Fitness Program • Monitor your progress • Start seeing changes in 12 weeks • Feel better, sleep better, and feel more alert • Gain muscle weight or lose weight • Monitoring only your change in weight is a bad idea • Good indicator is drop in resting heart rate • A good heart rate is between 50 to 100 beats per minute for teens

12. Fitness Program Continued • Alter your fitness plan • As your fitness improves, your workouts may become too easy • Your progress will plateau and you may no longer see progress • Can combat this by: • Increasing intensity • Increasing the time of your workout

13. Set aside a regular time for exercise Exercise early in the day Select activities you enjoy Combine different activities Use proper clothing and equipment Find a friend to exercise with Set goals and share them with others Purchase a pedometer and build up to 10,000 steps a day Don’t become a chronic exerciser: listen to your body Exercise in different places and facilities Exercise to music Keep a regular record of your activities Conduct periodic assessment Listen to your body If a health problem arises, see a physician Tips

14. Phases of Exercise • Warm up • 5-10 minutes of mild exercise • Should include some of the same motions your planned activity does, but at a slower pace • 5-10 minutes of stretching • Know your limits • You should feel tension but not pain • Hold each stretch for about 15 seconds • The workout • When you perform an activity at its peak level

15. Phases of Exercise Continued • Cool down • Period of mild exercise performed after you workout • Should be at least as long as your warm-up • Your body and heart rate should return slowly to their resting states • If you stop abruptly, you could become dizzy • Stretching • Loosens muscles that have tightened during exercise • Can prevent muscle and joint soreness • Spend at least 5 minutes repeating the same stretches you did during warm-up

16. Overtraining • Overtraining- exercising too intensely or for too long without allowing enough time to rest • Signs of overtraining: • Fatigue during exercise or a few hours after workout • Nausea or vomiting during or after exercise • Loss of appetite • Irritability • If any of these are experienced, reduce: • Intensity • Length of workout • Rule of thumb: • Hard day of training should always be followed by a rest day or a day of light activity