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FOREVER FIT

FOREVER FIT. Establishing and maintaining an exercise program for life!. OBJECTIVES:. Define Exercise Identify benefits of a regular exercise program Identify Components of an exercise program Perceived Exertion Scale Warning Signs Barriers to exercise

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FOREVER FIT

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  1. FOREVER FIT Establishing and maintaining an exercise program for life!

  2. OBJECTIVES: • Define Exercise • Identify benefits of a regular exercise program • Identify Components of an exercise program • Perceived Exertion Scale • Warning Signs • Barriers to exercise • Suggestions for staying with an exercise routine

  3. Types of Exercise • Aerobic Exercise- Moderate intensity exercise which is performed for a prolonged duration of time. Aerobic exercise has the most benefit for your heart. • What are examples? • Anaerobic Exercise- A short duration, high intensity movement/activity. • What are examples?

  4. The Mystery of Exercise • Physical Activity: any activity that gets a person up and moving • Examples? • Aerobic Exercise: a purposeful activity in which there is a specific idea in mind • Examples?

  5. Benefits to Exercise • Personal Examples? • Health Improvements? • Fitness Improvements? • Psychological Changes? • Others?

  6. The Components of an Exercise Session • Warm-up Phase • Endurance Phase • Strengthening Phase • Cool-down Phase

  7. The Warm Up Phase • This should be the first stage of the exercise session • At least 5 minutes • Low-intensity activity

  8. Benefits of a Warm-up • A warm-up reduces the stress on your heart and muscles, slowly increasing your breathing, heart rate and temperature. • A warm-up decreases the risk of developing an arrhythmia, angina with exercise and muscle injuries/soreness.

  9. Endurance Phase 20-60 minutes of continuous aerobic exercise or intermittent (minimum of 10 minutes bouts accumulated throughout the day). Daily exercise!

  10. Strengthening Phase • 2-3 days/week on non-consecutive days • 8-12 repetitions (number of lifts) per exercise, 1 set • Moderate speed movements (6 second/repetition)

  11. Benefits of Strength Training • Improves muscle mass=more muscle more efficient metabolism! • Increases resting metabolism. • Maintains bone mass. • Reduces the risk of injury. • Boosts your stamina. • Improves your sense of well-being. • Improves blood sugar control. • Maintains functional activities.

  12. Cool-down Phase • Allows your body to gradually recover from the endurance phase. • Cool-down does not mean to sit down! • Slowly decrease the intensity of your activity. • Includes stretching and range of motion exercises.

  13. Benefits of a Cool-down • Returns heart rate and blood pressure to resting levels. • Reduces the potential for post exercise hypotension and dizziness. • Promotes the removal of lactic acid. • Reduce the risk of arrhythmias. • Facilitates the dissipation of body heat. • Stretching will increase overall flexibility.

  14. Perceived Exertion Scale • How hard YOU feel your body is working • Combine all sensations of physical stress, effort, & fatigue • Focus on total feeling of exertion

  15. Perceived Exertion

  16. What is a MET • Metabolic Equivalent • Dependent on body weight • The higher the met level, the higher the fitness level

  17. MET Levels of Various Activities Low Intensity: <3 METs Moderate Intensity:3-6 METs High Intensity: >6 METs

  18. Barriers to Exercise What prevents you from exercising?

  19. “Active Couch Potatoes” • Are you one? • >60% of our waking day is spend in a sedentary position. • “Be more active and less inactive”! • Take 5 minute breaks after 1 hour of sitting to minimize the deleterious effects of inactivity!

  20. Activity Pyramid

  21. Warning Signs Symptoms that may occur before, during or after an exercise session. • Examples of warnings signs include: • Excessive shortness of breath • Symptoms similar to previous cardiac discomfort • Dizziness and/or lightheadedness • Nausea • Excessive fatigue • Excessive sweating • Have an emergency plan in place • Use of nitroglycerine if prescribed • When to call your doctor or 911

  22. Final Thoughts “Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun, Olympic Medalist and Politician Your challenge is to remain “Forever Fit”

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