Let’s get moving!!!The importance of physical activity for a healthy lifestyle!

Benefits of physical activity

Physical activity: any form of movement that causes your body to use energy

* includes all activities you do on a daily basis

* benefits almost all body systems & all aspects of health

* 60 minutes a day!

Let’s take a closer look…

PHYSICAL BENEFITS:

* Improves physical fitness- the ability to carry out daily tasks easily & have enough energy to respond to other demands

* Boost energy

* Maintain a healthy weight

* Reduce risk of disease

Bigger, better, faster, stronger!

• Strengthens heart to pump blood more efficiently•Reduces blood pressure•Lungs work more efficiently- taking in more oxygen

•Strengthens muscles & bones•Improves balance & coordination•Reduces risk of osteoporosis as you age

Mental/emotional benefits

Stress Relief/Mood enhancement-

produces endorphins “feel good” hormones Better sleep Improved self-esteem/self-confidence- sense of

accomplishment Improved concentration

Social benefits Meet new people Spend time with friends Part of a team, group, club Motivate you Teamwork, sportsmanship,

cooperation

Risks of inactivity

Sedentary lifestyle- involves little to no physical activity

Health problems include:

* weight gain/obesity

* Heart attack/stroke

* Type 2 diabetes

* Osteoporosis

* Stress, anxiety, depression

*Types of cancer

* Premature death

Types of exerciseAerobic exercise- uses large muscle

groups & raises heart rate

Anaerobic exercise- intense, short burst of activity where muscles produce energy without oxygen

Elements of fitness Cardio-respiratory Endurance- ability of heart,

lungs, & blood vessels to send fuel & oxygen to your tissues during exercise

* Improve by running, biking, swimming, dancing Muscular Strength- amount of force your muscles

exert Muscular Endurance- ability of muscles to work

without getting tired

* Improve these by strength training Flexibility- ability to move your body through a

range of motion

* Improve by stretching Body Composition- ratio of fat to lean body tissue

Fitness plan Goal- specific to your personal needs- fitness

level, sport, equipment Warm-up- prepares muscles for work Work-out- main session- exercising at the

highest peak- F.I.T.T. formula: Frequency- how often you work-out Intensity- how hard you work-out Time- how long the session is Type- what activities you do

Cool down- low level activity that gets the body back to rest- ex- walking & stretching

Fitness plan Principles of Fitness

Specificity-choosing the right types of activities to improve a certain element

Progression- increasing demands on your body Overload- exercising at a level beyond daily

activities “pushing yourself” Reversibility- “use it or lose it”- work out on a

regular basis 3-5 days a week Tedium- vary your workouts so you don’t get

bored

Target heart rate

1. Multiply your age by .7

2. Subtract from 208 to find your

maximum heart rate

3. Multiply that # by .70

4. Multiply the # in step 2 by .85

5. The answers in steps 3 & 4 are the range your heart rate should be while working out

My Fitness Plan

Mon Tues Wed Thurs Fri Sat Sun

F OFF Combo Elliptical

Combo OFF Run Combo

I XXXXX 90% of THR

75% of THR

90% of THR

XXXX 75% of THR

90% of THR

T XXXXX 30 min 45 min 30 min XXXX 30 min 30 min

T XXXXX Cardio & Strength

Cardio Cardio & Strength

XXXX Cardio Cardio & Strength

GOAL: To lose 5 lbs within 1 monthWARM-UP: Slow jog for 5 minutes then stretch

COOL DOWN: Walk for 5 minutes & stretch

PRINCIPLESSpecificity- I am working all

areas for over-all improvementProgression- each combo

session I will do 5 more reps, elliptical will go up to 5 rpm faster each week, running will increase by .5 mph each week

Overload- 75% THRReversibility- I work out 5 days a

weekTedium- Combo, elliptical, run