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HEALTHY HABITS FOR LIFE

Week Three HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Move It: A Healthy Approach to Fitness Benefits of Physical Activity Making a Lifelong Commitment to be Active Setting Up a Fitness Program Benefits of Regular Physical Activity

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HEALTHY HABITS FOR LIFE

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  1. Week Three HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living

  2. Move It:A Healthy Approach to Fitness • Benefits of Physical Activity • Making a Lifelong Commitment to be Active • Setting Up a Fitness Program

  3. Benefits of Regular Physical Activity • Focus on how good exercise can make you feel… • Celebrate the physical benefits of regular activity…

  4. Making a Lifetime Commitment to be Active • There is no one ideal program. • Start slow and gradually progress. • ANY activity is better than no activity.

  5. Tips to get you moving! • Activate your lifestyle. • Make fitness fun. • Anticipate the unexpected. • Be comfortable. • Do not overdo a good thing.

  6. Setting up a Fitness Program • Aerobic Conditioning • Strength Training • Stretching

  7. Aerobic Conditioning Definition: Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.

  8. Aerobic Conditioning • Frequency: Aim for 5 times/week • Duration: 20 minutes or more • Intensity: 60 –80% of maximum heart rate • Maximum Heart Rate = 220 – Your Age • Warm Up • Cool Down

  9. Strength Training: Definition: Exerting force against resistance in order to increase muscular strength.

  10. Strength Training: • Include about 6 – 8 different exercises that work all of the major muscle groups. • Do between 8 – 12 repetitions of each exercise. • Train 2 – 3 times per week. • Rest 48 hours between sessions.

  11. Strength Training: Getting Started • Abdominal crunch • Modified wall push-up • Overhead press • Biceps curl • Upward Row • Squat-chair, Sit-stand

  12. Stretching: Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.

  13. Stretching:Guidelines for success • Stretch while muscles are warm. • Do not over stretch. • Hold each stretch for 20 seconds. • Listen to your body. • Stretch at least three times each week.

  14. A Healthy Approach to Fitness: Goals • Begin increasing your activity level. • Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching. • Record your activities in your Food and Activity Journal.

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