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Alex Kelly. Beginner fitness tips for adults. Getting started!. Visit the doctor Find values Blood Pressure Resting Heart Rate Family History Risk factors Pre existing injuries or illnesses Only start exercise if cleared b y doctor. Fitness Apparel. Warm Weather
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Alex Kelly Beginner fitness tips for adults
Getting started! • Visit the doctor • Find values • Blood Pressure • Resting Heart Rate • Family History • Risk factors • Pre existing injuries or illnesses • Only start exercise if cleared by doctor
Fitness Apparel • Warm Weather • Shorts, T-Shirts, tank tops • Light weight ,breathable, light color • Cold weather • Athletic pants, long sleeves, running jackets, hat, and gloves • Gym • Some gyms have clothing requirements • Check before going
Shoes • Types of shoes • Running • Conventional • More padding • Solid structure and support • Light Weight • Gives barefoot feel • Minimal cushion • flexible
Shoes • Training shoes • Light weight • Flexible • Lower center of gravity • increased traction • Less cushion compared to running styles
Accessories • Gloves • To prevent callus build up • Increase grip • Straps • Prevents grip fatigue with heavy lifts • Towel • Reusable Water Bottle • Gym Bag
Gyms • Public fitness centers • Rec centers • Private gyms • Fitness Chains • Cross fit and other specialty gyms
Choosing a gym • Things to consider • Travel time • Cost • Size • Quality • Do they offer classes • Does it have what you need?
Terminology • Sets • A group of repetitions • Repetitions(reps) • # of movements performed without rest • Frequency • How often you workout • Intensity • How much resistance/ weight used
Basic equipment • Free weights • Plates, dumbbells, kettle bells • Allows a free range of motion • Cables • Weights attached to a pulley system • Provides resistance through range of motion • Fixed Machines • Uses cables and pulleys • Allows for fast weight adjustment
Nutrition • Protein • Up to 1g per pound of body weight • Carbohydrates • Stick to slower digesting complex carbs • Remember carbs are not the enemy • Provide energy to sustain performance • Fats • Consume fats found in fish and oils • Avoid saturated fats I ate my healthy fats, have you?
Nutrition • Pre workout • 1.5-2 hour before workout • Have a source of complex carbs • Oatmeal, brown rice • Include protein and fats as well • Post workout • Protein source • Carbohydrate source • To help prevent muscle catabolism
Fluid Consumption • Water • Consume at least 64 ounces per day • Sports drinks • Provide carbs for energy • Helps keep electrolytes in balance • Limit consumption of sugar filled drinks • Adds empty calories
Warm up • Get your blood flowing • Perform at least 5 to 10 minutes on • Treadmill • Elliptical • Stationary bike • Jump rope • Perform active stretches • Warming up helps prevent injury
Chest exercises • Body weight • Multiple push up variations • Free weights • Flat, incline, and decline presses • Dumbbell flies and pullovers • Cables • Scoops, flies, and presses
Back Exercises • Machines • Rows, lat pull-down • Free weights • Bent over rows • Deadlifts • Extensions • Cables • Straight arm pull-down • Pull ups
Arms • Triceps • Dips • Pull-downs • Extensions • Biceps • Chin ups • Ez bar curls • Dumbbell curls • Preacher curls
Shoulders • Shoulders • Raises • Front,side,rear • Presses • Machine,barbell,dumbbell • Flies • Rear Delt flies • Traps • Shrug variations
legs • Quads • Squats • Lunges • Extensions • Hamstrings • Stiff leg deadlifts • Hamstring curls • Calves • Standing and seated raises
Core • Abs • Crunches • leg raises • Planks • Oblique • Side bends • Side planks • Wood chops
cardio • Low intensity • “targets fat as a fuel” • Brisk walking or riding • High intensity • Targets carbohydrates as fuel source • Increases cardio respiratory fitness • Interval training • Periods of high intensity • Followed by low intensity
Cool down and stretching • At least 5 minutes cool down • Medium to slow pace walk or ride • Stretching routine • Combo of static and active stretching • Hold stretches for at least 20 seconds • Don’t skip stretching • Injury prevention • Increase in performance
Goals • Set short term and long term goals • Should be measurable and attainable • Goals can help keep you motivated • Keep track of progress • record weights used • Record reps performed per exercise • Most importantly, have fun!