Maximize Your Health: The Importance of Physical Activity

1. The Benefits of Being Physically Active

2. Physical fitness is the body’s ability to carry out daily physical activities without getting out of breath, sore, or overly tired. • Exercise is any physical activity that improves or maintains physical fitness. • Being physically fit keeps you healthy and lowers your risk of certain diseases. • A sedentary lifestyle increases your risk of chronic diseases.

3. Physical benefitsof exercise: • Heart and lungs get stronger • Healthy blood cholesterol levels and blood vessels • Stronger, more efficient muscles • Healthy ratio of muscle mass to fat mass -helps maintain weight • Increased metabolic rate • More Calories burned • Helps increase bone density • Helps you sleep more restfully

4. Mental benefits of exercise: • reduced stress levels • reduced risk of depression and anxiety • increased energy and alertness. Social benefits of exercise: • increased self-esteem • increased opportunities to socialize with others who share your interests.

5. Five Components of Health-Related Fitness • Muscular strength • Helps to lift, move and carry things • Muscular endurance • Helps sustain activity over long period • Cardio-respiratory endurance • The better the conditions the lower the heart rate • Flexibility • Stretching helps prevent muscle pulls & tears • Body Composition

6. Physical Fitness • Committing to a life of physical activity now can delay or prevent some chronic diseases later in life, such as cardiovascular disease and osteoporosis. • Physical activity is also important for people with asthma and diabetes.

7. Designing a Fitness Program Normal resting heart rate is 50 – 100 beats per minute. It also depends on your: age, sex, activity level, health

8. Supplements, Drugs, and Athletic Performance • Dietary supplementsare products taken by mouth that contain dietary ingredients. • Dietary supplements are not regulated by the Food and Drug Administration (FDA). • Claims about the performance enhancements from dietary supplements are often untrue. • Some dietary supplements can have dangerous side effects.

9. Supplements, Drugs, and Athletic Performance • Anabolic steroidsare synthetic compounds thatresemble the male hormone testosterone. • Doctors use small amounts of anabolic steroids to treat some diseases. • Use of anabolic steroids for performance enhancement has severe side effects and can be dangerous.

10. Designing a Fitness Program • Your maximum heart rate (MHR) is the maximum number of times your heart should beat in a minute while doing any physical activity. • To calculate your MHR, subtract your age from 220. • Your target heart rate zone is the range of heart rates in which you gain the most cardio-respiratory health benefits. • To calculate your target heart rate zone, multiply your MHR by 60 percent (0.6) and 85 percent (0.85). These are the lower and upper limits of the range.