Download Exercise and Lifelong Fitness

Exercise and
Lifelong Fitness
Benefits of Physical
Activity
• Physical activity: any movement that
requires your large muscle groups to
work
• Physical Benefits
– Cardiovascular system
•Heart becomes stronger
•Blood pressure is reduced
•Lowers cholesterol level
– Weight Maintenance
•Regular physical activity
increases your BMR
– Bone strength
– Balance and coordination
Benefits of Physical
Activity
• Psychological Benefits
– Continuous exercise causes the
brain to release endorphins
– Raises self-confidence
– Reduces stress levels
• Social Benefits
– Way to bond with family and
friends
– Can help build new relationships
Fitness Program
Continued
•FITT Principle
–F- Frequency: How often
–I- Intensity: How hard
you work out
–T- Time: How much time
you spend exercising
–T- Type: The activities
you choose
FITT Principle for
Cardiorespiratory Endurance
• F- When starting out do 3-5 sessions per week
• I- Development works when heart is working
between 40-85% of heart rate reserves
– Find maximum heart rate (MHR)= 220-age
– Find resting heart rate
– Subtract resting heart rate from MHR
– Calculate training intensities by
multiplying the result by 60% and 85% (this
is if you have been exercising)
– If you have not been exercising multiply by
40% and 60%
• I- Perceived Exertion Chart
– Associate your own perception of the task
with where you fall on the chart
FITT Principle for
Cardiorespiratory Endurance
Continued
• T- 20-60 minutes depending on the
intensity level
– Does not have to all be done at
once
– For weight management: 60 minutes
of moderate intensity exercise
most days of the week
• T- Give specific example
FITT Principle for
Muscle Training
• F- 2-3 times per week
– Can do more if you only do upper
body one day, the lower body the
next, etc.
• I- high weight and low reps are used
to build strength
– Low weight and high reps are used to
build endurance
• T- however long it takes you get in
all of your exercises and reps
• T- Free weights, machines, body
weight, etc.
FITT Principle for
Flexibility
• F- 5-6 times per week
– Once degree of flexibility has
been attained, it can be
maintained with 2-3 sessions per
week
• I- degree of stretch
– Only go to point of mild
discomfort
• T- each exercise done 4-5 times and
held for 10-30 seconds each
• T- stretches specific to your
exercises
• Cardio
– F: 5 days a
week
• MondayFriday at
3:00
– I: Have my
heart rate
stay in the
range of
94.2-133
beats per
minute for
the entire
workout
– T: 45 minutes
– T: Jogging
outside
• Strength
– F: 3 days a
week
• Monday,
Wednesday,
Friday at 3:00
– I: Endurance
(light weights,
high reps)
– T: 8 lifts
(alternating
upper body
lifts and lower
body lifts)
• 3 sets each
exercise (15
reps each set)
– T: Dumbbell
and resistance
band training
•Flexibility
•F: 6 days a week
•MondaySaturday at
3:00
•I: Only to point of
mild discomfort
•T: 6 stretches
done 4 times each
•Hold each for
20 seconds
•T: Quad,
hamstring, calf, hip
flexor, groin
stretches
Fitness Program
• Monitor your progress
– Start seeing changes in 12 weeks
•Feel better, sleep better, and
feel more alert
•Gain muscle weight or lose
weight
– Monitoring only your change in
weight is a bad idea
– Good indicator is drop in resting
heart rate
•A good heart rate is between 50
to 100 beats per minute for
teens
Fitness Program
Continued
• Alter your fitness plan
– As your fitness improves,
your workouts may become too
easy
•Your progress will plateau
and you may no longer see
progress
•Can combat this by:
–Increasing intensity
–Increasing the time of
your workout
Tips
• Set aside a regular
time for exercise
• Exercise early in
the day
• Select activities
you enjoy
• Combine different
activities
• Use proper clothing
and equipment
• Find a friend to
exercise with
• Set goals and share
them with others
• Purchase a pedometer
and build up to
10,000 steps a day
• Don’t become a
chronic exerciser:
listen to your body
• Exercise in
different places and
facilities
• Exercise to music
• Keep a regular
record of your
activities
• Conduct periodic
assessment
• Listen to your body
• If a health problem
arises, see a
physician
Phases of Exercise
• Warm up
– 5-10 minutes of mild exercise
• Should include some of the same
motions your planned activity does,
but at a slower pace
– 5-10 minutes of stretching
• Know your limits
– You should feel tension but not
pain
• Hold each stretch for about 15
seconds
• The workout
– When you perform an activity at its peak
level
Phases of Exercise
Continued
• Cool down
– Period of mild exercise performed after you
workout
• Should be at least as long as your warmup
• Your body and heart rate should return
slowly to their resting states
– If you stop abruptly, you could become
dizzy
– Stretching
• Loosens muscles that have tightened
during exercise
– Can prevent muscle and joint soreness
– Spend at least 5 minutes repeating the
same stretches you did during warm-up
Overtraining
• Overtraining- exercising too intensely or for
too long without allowing enough time to rest
• Signs of overtraining:
– Fatigue during exercise or a few hours
after workout
– Nausea or vomiting during or after exercise
– Loss of appetite
– Irritability
• If any of these are experienced, reduce:
– Intensity
– Length of workout
• Rule of thumb:
– Hard day of training should always be
followed by a rest day or a day of light
activity