Download Exercise

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Did anyone keep a food journal for the past
two weeks?
What, if anything, did anyone learn about
your food choices and how much you are
eating?
Did anyone attempt to track their calories?
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Was anyone surprised by their answers?
Did you learn anything about yourself and
knowledge or lack of knowledge?
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Did anyone make a list of their goals?
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Long terms goals?
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Short term goals?
70% / 30%
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It will condition the heart, lungs and vascular
systems
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Lowers blood pressure and resting heart rate
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Raises level of HDL cholesterol
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Lowers risk for cardiovascular diseases such as
heart attack, stroke and other diseases such as
diabetes and metabolic syndrome
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Controls weight
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Strengthens muscles and bones
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Improves sleep
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Boosts energy levels
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Functions as an anti-depressant
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Set aside a time each day to exercise
Choose cardiovascular activities that you
enjoy
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Slowly
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Add strength training into your routine
Aerobic
 Walking
 Swimming
 Bicycling
 Elliptical
 Rowing
 Running
training
Strength training/ resistance training
 Push
up
 Squats/ lunges
 Pull ups
 Using weights or resistance bands
 http://www.bodybuilding.com/exercises/find
er/lookup/
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Aerobic means with oxygen
Improves cardiovascular conditioning
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Anaerobic means without oxygen
Improves lean muscle mass
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If you are only interested in reducing your
risk for heart disease, diabetes, high blood
pressure and high cholesterol
The recommended amount of time is 30 minutes of
cardiovascular activity 5-7 days of the week
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Another recommendation by the American
College of Sports Medicine
A minimum of 3 sessions of 30 minutes of moderate to
vigorous activity to improve cardiovascular fitness and
manage weight
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Ideally 2 times per week
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Start with 4-6 exercises
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Each exercise should have 8-12 repetitions
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http://www.bodybuilding.com/exercises/find
er/lookup/
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You do not want to stretch cold muscles
Warm up slowly increasing your intensity as
your muscles become warmer
Stretch after the workout and you have
cooled down.
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Talk Test
You should be able to speak full sentences
comfortably without having to stop and catch
your breath
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Progression to higher intensity exercise should
be based on individual exercise tolerance
Track your progress
3 methods to make aerobic exercise more
challenging
 Increase the speed
 Increase the resistance
 Increase the duration
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Set goals
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To have a good workout means you have to
work up a sweat
No pain no gain
To get a flat stomach you need to do a lot of
crunches
Exercise will transform fat into muscle
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If you can’t exercise regularly, why do it?
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You should stretch before exercise to prevent
injury
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You have to join a gym to get in shape
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Weight training will bulk you up
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Your cardio machine is counting your calories
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Asymmetrical Pain
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Joint pain
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Swelling
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Set a regular time for activity
Break activity into short periods
Pick activity you like and that fits into your
life
Track your time and progress
Set short term goals
Vary activities to avoid boredom
Workout with others
Pick activities that are right for your fitness
level