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SJC FIT CLUB

SJC FIT CLUB. PHYSICAL ACTIVITY. Why Exercise?. Reasons people Exercise. Reasons we don’t. To get stronger Have more energy Perform better physically To be healthier To lose weight To feel better To look better. No time Too hard Tried and it didn’t work Feel weird in a gym

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SJC FIT CLUB

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  1. SJC FIT CLUB PHYSICAL ACTIVITY

  2. Why Exercise? Reasons people Exercise Reasons we don’t • To get stronger • Have more energy • Perform better physically • To be healthier • To lose weight • To feel better • To look better • No time • Too hard • Tried and it didn’t work • Feel weird in a gym • Don’t want to bulk up • Hate exercising • Too tired

  3. Exercise can be short and effective • Something is better than nothing • You can get the benefits of strength training in as little as 15 minutes a workout 3-4 days a week • More exercise is always better

  4. I want to lose weight • Expend more calories than you take in…easy right? • 68% of us are overweight or obese and more than that are sedentary in nature. • We need at least 30 minutes a day dedicated to MODERATE physical activity • Oh yea, exercise can be fun too.

  5. Traditional Adult Physical Activity • There are many ways to exercise but people usually equate exercise to lifting weights and cardio. • They are, but there are many ways to prescribe those exercises, as well as many others.

  6. This is exercise too!

  7. Getting the picture?

  8. So what is the secret? • There is no quick fix. • If you are overweight, it didn’t happen over night. • If you can lose the weight fast, you can gain it back and more even faster • Find your stride and increase it at a speed you can handle

  9. You need a culture change Obesity is hereditary, but not DNA! When mom and dad eat bad, so do the kids, and their kids, and their kids… We need healthier cultures at home, work, and with our friends

  10. What is your culture like? Is it this? Or this?

  11. Ingredients for success? • You need clear, measurable goals (short and long-term) • Make manageable changes (this isn’t go big or go home) • As you get more confidence, and success, increase your work load (it’s like starting a new job) • Be realistic in goals, and results (remember you didn’t get to your current weight overnight)

  12. Guidelines for Cardio • Work your way up to doing at least 20 minutes of cardio 3-4 times a week (once you can do this it should become your minimum) • Find an exercise or exercises that you enjoy • The best method to know if you are doing enough is the talk test • The “Fat Burner” mode on the machine is not a better way to lose weight than the cardio mode • More is always better, but do what you can

  13. Guidelines for Weights • Try to do a balanced weight workout 3-4 times a week minimum • Make sure to do every muscle group every week • If you want to bulk up lift heavy (8 or less reps) • To tone-up, do more reps • To lose weight you can do interval workouts as well • Girls, weights are as important for you as the guys, make sure to add those into your fitness routine

  14. Alright, Let’s get fit!

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