Jump Into Shape Exercise 101

Jump Into ShapeJump Into Shape

Exercise 101Exercise 101

Basic FactsBasic Facts

More than 60% of adults in the U.S. are overweight More than 60% of adults in the U.S. are overweight or obeseor obese

Only 20% of adults exercise enough to gain health Only 20% of adults exercise enough to gain health benefitsbenefits

50% women and 25% men are attempting to lose 50% women and 25% men are attempting to lose weight at any given timeweight at any given time

More than 80% of those who are successful More than 80% of those who are successful increase exerciseincrease exercise to lose weight and keep it off to lose weight and keep it off

Americans spend $33 billion dollars annually on Americans spend $33 billion dollars annually on weight-reduction products and services, including weight-reduction products and services, including diet foods and programs diet foods and programs

Exercise is FREE!Exercise is FREE!

ObjectivesObjectives Recognize importance of physical Recognize importance of physical

activity/exerciseactivity/exercise Understand exercise basicsUnderstand exercise basics

Cardiorespiratory fitnessCardiorespiratory fitness Muscular fitnessMuscular fitness Flexibility Flexibility Injury preventionInjury prevention

Design an effective exercise programDesign an effective exercise program NoteNote: 45+ y.o. should consult MD prior to : 45+ y.o. should consult MD prior to

initiating initiating newnew exercise program exercise program

Caloric IntakeCaloric Intake

Create negative energy balanceCreate negative energy balance Output (exercise) > Input (food)Output (exercise) > Input (food)

Caloric deficit of 3500 kcal = 1 lb Caloric deficit of 3500 kcal = 1 lb fatfat lost lost 500 calories per day500 calories per day

300-500 kcal deficit/day realistic goal 300-500 kcal deficit/day realistic goal Exercise and reduction in caloriesExercise and reduction in calories

20 min of moderate exercise 20 min of moderate exercise ≈≈ 200-300 kcal expended 200-300 kcal expended Just a deficit of 250 kcal/day = ½ lb/week = 24 lbs in Just a deficit of 250 kcal/day = ½ lb/week = 24 lbs in

one year!one year!

THERE ARE NO MAGIC PILLS!!THERE ARE NO MAGIC PILLS!!

Daily activities burn caloriesDaily activities burn calories

Park farther away from destinationPark farther away from destination Take the stairs instead of elevatorTake the stairs instead of elevator Do yard work/gardening, mowing the lawnDo yard work/gardening, mowing the lawn House work—vacuum, scrubbing floors, clean House work—vacuum, scrubbing floors, clean

bathroombathroom Play with your kidsPlay with your kids Walk during breaks at workWalk during breaks at work

WAMC - Halls / Stairs / Loop RoadWAMC - Halls / Stairs / Loop Road

Walk with your petWalk with your pet Exercise while watching TV or during commercialsExercise while watching TV or during commercials

Bottom lineBottom line: look for opportunities to increase physical activity in : look for opportunities to increase physical activity in daily livingdaily living

Role of ExerciseRole of Exercise

Burns caloriesBurns calories Curbs appetiteCurbs appetite Improves efficiency of Improves efficiency of

insulin insulin Increases body’s Increases body’s

capacity to burn fatcapacity to burn fat Builds and preserves Builds and preserves

muscle (which muscle (which increases caloric burn)increases caloric burn)

Lowers stress, anxiety, Lowers stress, anxiety, decreases symptoms of decreases symptoms of depressiondepression

Improves self esteemImproves self esteem Improves physical Improves physical

appearanceappearance Makes daily activities Makes daily activities

easiereasier Enhances capacity for Enhances capacity for

work/ recreational work/ recreational activitiesactivities

Increases energyIncreases energy LongevityLongevity

Additional Benefits of ExerciseAdditional Benefits of Exercise

Improves sleep qualityImproves sleep quality Helps to prevent bone lossHelps to prevent bone loss Decreases water retentionDecreases water retention Can decrease blood pressure and Can decrease blood pressure and

cholesterol levelscholesterol levels Can help to regulate bowel functionCan help to regulate bowel function

Why Don’t We Exercise?Why Don’t We Exercise?

Common Excuses Common Excuses

I don’t have timeI don’t have time

I don’t like itI don’t like it

I forget about itI forget about it

I’m too tiredI’m too tired

It’s painfulIt’s painful

Exercise is boringExercise is boring

It’s a Matter of… It’s a Matter of…

PriorityPriority

AttitudeAttitude

SchedulingScheduling

CommitmentCommitment

Smart trainingSmart training

CreativityCreativity

How to get startedHow to get started

Set realistic fitness goalsSet realistic fitness goals

Figure out what motivates youFigure out what motivates you

Select an enjoyable activity Select an enjoyable activity

Schedule activity at a time that will allow Schedule activity at a time that will allow you to be most consistentyou to be most consistent

Pick convenient activities & locations Pick convenient activities & locations

Exercise with a friend or listen to musicExercise with a friend or listen to music

Ingredients for SuccessIngredients for Success

Cardiorespiratory fitnessCardiorespiratory fitness

Muscular fitnessMuscular fitness

FlexibilityFlexibility

Injury prevention Injury prevention

Exercise pyramidExercise pyramid

Cardiorespiratory FitnessCardiorespiratory Fitness

HIGH IMPACTHIGH IMPACT Brisk walkingBrisk walking Jogging/runningJogging/running Running stairs/stepsRunning stairs/steps Jump Rope Jump Rope Kickboxing Kickboxing Aerobic danceAerobic dance Football, basketballFootball, basketball Ruck marchingRuck marching Abn OpsAbn Ops

LOW IMPACTLOW IMPACT SwimmingSwimming BikingBiking EllipticalElliptical RowingRowing KayakingKayaking Ice skating, Ice skating,

rollerbladingrollerblading X-country skiingX-country skiing SpinningSpinning

Calculating Your Exercise Calculating Your Exercise IntensityIntensity

Maximum Heart Rate =Maximum Heart Rate = 220- age220- age

(220-age) x 0.60 (60% of Max HR - low intensity)(220-age) x 0.60 (60% of Max HR - low intensity)

(220-age) x 0.80 (80% Max HR - high intensity)(220-age) x 0.80 (80% Max HR - high intensity)

Example of a 40 year oldExample of a 40 year old (220-40) x 0.60 = 108(220-40) x 0.60 = 108 (220-40) x 0.80 = 144 (220-40) x 0.80 = 144

108-144 beats/minute108-144 beats/minuteOROR

27-36 beats for 15 seconds27-36 beats for 15 seconds

Exercise IntensityExercise Intensity

Know your resting heart rateKnow your resting heart rate Exercise can help lower your resting heart Exercise can help lower your resting heart

raterate A healthy heart returns to normal resting A healthy heart returns to normal resting

heart rate within several minutes after heart rate within several minutes after exerciseexercise

You do not need high intensity target heart You do not need high intensity target heart rate for weight lossrate for weight loss

Low Intensity ExerciseLow Intensity Exercise

Perform 5-7days/weekPerform 5-7days/week Keep target heart rate near 60% of maximum Keep target heart rate near 60% of maximum

heart rate.heart rate. 30 to 60 minutes/day30 to 60 minutes/day Total exercise time can be divided into multiple Total exercise time can be divided into multiple

shorter bouts of exercise and still have a shorter bouts of exercise and still have a beneficial effect on weight loss.beneficial effect on weight loss.

Moderate/High Intensity Moderate/High Intensity ExerciseExercise

5 days/week5 days/week

Warm-up: 5-10 minutesWarm-up: 5-10 minutes

Engage in a low-intensity version of what Engage in a low-intensity version of what you intend to do for your activityyou intend to do for your activity

Low to moderate intensity exercise Low to moderate intensity exercise requires less warm-uprequires less warm-up

Perform activity for 30-60 minutes in your Perform activity for 30-60 minutes in your target heart rate range (80% for high target heart rate range (80% for high intensity)intensity)

Cool-down: 5-10 minutesCool-down: 5-10 minutes

Muscular FitnessMuscular Fitness The more muscle mass you have, the more The more muscle mass you have, the more

calories you burn calories you burn

Muscular strength and endurance are developed Muscular strength and endurance are developed by the principle of adaptation and progressionby the principle of adaptation and progression

Resistance training should…Resistance training should…

Be rhythmicBe rhythmic

Be performed at a moderate-to-slow speedBe performed at a moderate-to-slow speed

Involve a full range of motionInvolve a full range of motion

Not interfere with normal breathingNot interfere with normal breathing

Muscular Fitness PrescriptionMuscular Fitness Prescription

Perform 2-3 times/weekPerform 2-3 times/week Perform 8 to 10 separate exercises that Perform 8 to 10 separate exercises that

train the body’s major muscle groupstrain the body’s major muscle groups Perform a minimum of 1 set of 8-12 Perform a minimum of 1 set of 8-12

repetitions of each exercise repetitions of each exercise Increase resistance as strength improvesIncrease resistance as strength improves Allow 48 hours between exercising same Allow 48 hours between exercising same

muscle groups muscle groups (Exception: abdominal muscles)(Exception: abdominal muscles)

Muscular fitness can be Muscular fitness can be maintainedmaintained with with as little as one session per weekas little as one session per week

Muscle Fitness TipsMuscle Fitness Tips

Perform strengthening slowlyPerform strengthening slowly Contraction phase = 2 secContraction phase = 2 sec Return to resting position = 4 secReturn to resting position = 4 sec

Breath properlyBreath properly Contraction phase = breath outContraction phase = breath out Return to resting position = breath inReturn to resting position = breath in NEVER hold your breathNEVER hold your breath

Do not lock out jointsDo not lock out joints

Muscle Fitness ExamplesMuscle Fitness Examples

Muscle Fitness ExamplesMuscle Fitness Examples

Flexibility TrainingFlexibility Training

Performed 5-7days/weekPerformed 5-7days/week Optimal body function requires Optimal body function requires

adequate ROM in all jointsadequate ROM in all joints Can prevent or alleviate low back Can prevent or alleviate low back

pain pain Minimum 30 sec/stretch, 4 reps eachMinimum 30 sec/stretch, 4 reps each 10 sec per decade after 3010 sec per decade after 30 Stretch before and after exerciseStretch before and after exercise Should be pain free!Should be pain free!

Avoid InjuriesAvoid Injuries

Begin exercise slowly and progress graduallyBegin exercise slowly and progress gradually Cross trainCross train Replace running shoes every 6 monthsReplace running shoes every 6 months Decrease or stop smokingDecrease or stop smoking Wear proper gear for the activityWear proper gear for the activity Prevent blisters by wearing acrylic blend Prevent blisters by wearing acrylic blend

sockssocks Stay hydrated!Stay hydrated!

Common Exercise MythsCommon Exercise Myths

Spot reductionSpot reduction Plastic suitsPlastic suits No pain, no gainNo pain, no gain Increased appetite eliminates benefitsIncreased appetite eliminates benefits Exercise every day to see resultsExercise every day to see results Eating more protein than you need will help Eating more protein than you need will help

you build more muscle fasteryou build more muscle faster Muscle turns to fat if you stop exercising Muscle turns to fat if you stop exercising

(and vice versa)(and vice versa) It’s too late for youIt’s too late for you

Set appropriate activity goalsSet appropriate activity goals

Be specificBe specific Instead of “I’ll exercise more”Instead of “I’ll exercise more” ““I’ll start walking __miles __days/wk” I’ll start walking __miles __days/wk”

Be realisticBe realistic Instead of “I’ll walk 6 miles, 5 days/wk” Instead of “I’ll walk 6 miles, 5 days/wk” ““I’ll start walking 1 mile, 3 days/wk”I’ll start walking 1 mile, 3 days/wk”

Be flexibleBe flexible Instead of “I’ll walk 1 mile, 7days/wk”Instead of “I’ll walk 1 mile, 7days/wk” ““I’ll start walking 1mile, 5days/wk” I’ll start walking 1mile, 5days/wk”

Set appropriate nutrition goalsSet appropriate nutrition goals

Be specificBe specific Instead of “I’ll eat better” Instead of “I’ll eat better” Aim to eat less fat (especially trans, saturated)/drink Aim to eat less fat (especially trans, saturated)/drink

fewer sugary sodas fewer sugary sodas Be realisticBe realistic

Instead of “I’ll quit drinking whole milk and only Instead of “I’ll quit drinking whole milk and only drink skim milk” drink skim milk”

Work down to skim milkWork down to skim milk Be flexible Be flexible

Instead of “I’ll never eat another cookie again” Instead of “I’ll never eat another cookie again” Have dessert only a few times/wk instead of every Have dessert only a few times/wk instead of every

nightnight

More is better

Do it in short bouts

Mix it up

Set your schedule

The gym isn’t a necessity

Make it a family affair

RecommendationsRecommendations

Take home pointsTake home points NutritionNutrition

Watch portion sizesWatch portion sizes Don’t skip meals (especially breakfast!)Don’t skip meals (especially breakfast!) Drink 8 glasses of water every dayDrink 8 glasses of water every day

ExerciseExercise Increase your daily activity levelsIncrease your daily activity levels Exercise 5 days per weekExercise 5 days per week Stretch dailyStretch daily Incorporate weight training for faster resultsIncorporate weight training for faster results Be consistentBe consistent

Takes months to see differences—don’t give up! Takes months to see differences—don’t give up! You’ll feel the differences in weeks.You’ll feel the differences in weeks.

Reward yourself Reward yourself Not with food – treat yourself to a movie or new Not with food – treat yourself to a movie or new

clothes insteadclothes instead

WebsitesWebsites

http://health.pbrc.edu/armyhealthcs/http://health.pbrc.edu/armyhealthcs/

www.hooah4health.comwww.hooah4health.com

http://chppm-www.apgea.army.mil/dhpw/http://chppm-www.apgea.army.mil/dhpw/

www.cooperfitness.comwww.cooperfitness.com

www.runnersworld.comwww.runnersworld.com

www.roadrunnersports.comwww.roadrunnersports.com

www.active.com –great place to find raceswww.active.com –great place to find races

Questions?Questions?

Thank you!Thank you!