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EXERCISE (Part 2)

EXERCISE (Part 2). Tigers Feel Great!. Benefits of Regular Physical Activity. Reduces the risk of dying prematurely. Reduces the risk of dying from heart disease. Reduces the risk of developing diabetes. Reduces the risk of developing high blood pressure.

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EXERCISE (Part 2)

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  1. EXERCISE (Part 2) Tigers Feel Great!

  2. Benefits of Regular Physical Activity • Reduces the risk of dying prematurely. • Reduces the risk of dying from heart disease. • Reduces the risk of developing diabetes. • Reduces the risk of developing high blood pressure. • Helps reduce blood pressure in people who already have high blood pressure. • Reduces the risk of developing colon cancer. • Reduces feelings of depression and anxiety and promotes psychological well-being. • Helps control weight. • Helps build and maintain healthy bones, muscles, and joints.

  3. ACSM Guidelines • Do moderately intense cardio 30 minutes a day, five days a weekOrDo vigorously intense cardio 20 minutes a day, 3 days a weekAndDo 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week. • Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

  4. Components of Physical Fitness Cardiovascular Muscular Strength Muscular Endurance Flexibility Body Composition

  5. WORKOUT COMPONENTS • Warm-up and stretch • Intensity • Frequency • Duration • Overload and Progression • Cool down and stretch

  6. BASIC TRAINING PRINCIPLES • Set goals • Have a master plan • Progress toward goals • Overload principle • Include rest and recovery • Couple your workout plan with appropriate nutrition • Evaluate your progress periodically and make adjustments in your plan. • When you lose interest, do something different. • Make it a team effort

  7. NUTS and BOLTS

  8. Nuts and Bolts 1. What is your goal? • Fat reduction • Conditioning/Endurance • Muscle tone • Muscle size • Strength • Sport Performance

  9. Nuts and Bolts 2. What limitations do you have? • Physical • Time • Interest

  10. Nuts and Bolts 3. What schedule are you willing to commit to? • MW • MR • TR • MWF • TRS • MTWRF

  11. Nuts and Bolts 4. What are your favorite things? • Running • Biking • Walking • Free Weight Training • Machine Weight Training • Elliptical Machines • Swimming • Sports • Group Fitness Classes

  12. Nuts and Bolts 5. Make a workout plan. • Prioritize goals • Create a written schedule (micro-cycle) • Create a weekly workout plan • Include daily details as needed

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