Exercise and Nutrition

• A healthy lifestyle includes a combination of exercise and nutrition

General Physical Activity Guidelines

• Healthy adults under age 65 = 30min/day at least 5 days = maintenance

• Weight Loss = 60-90min/day at least 5 days/week

Follow F.I.T.T

• F= Frequency• I= Intensity• T= Time• T= Type

Training Effect

• Right Balance of F.I.T.T = change in your Body

• Once your body adjusts to your F.I.T.T level it means it is time to manipulate one part of your F.I.T.T

Change

• Change variables every 4-6 weeks

• Improve training effect

• Improve motivation• Decrease boredom • Improve

sustainability

Progressive Resistance

• To improve strength, endurance and fitness

• Progressively increase frequency, intensity and time

• Try different activities

Specificity

• First determine your goal

• Then fit your exercise to achieve your goal

Rest and Recovery

• Rest is essential for reaching your fitness goals

• Plan for at least one rest day

• When strength training, alternate muscle groups

Ideal Exercise

• Cardio• Strength training• Flexibility

Cardio

• Walking• Running• Cycling• Swimming• Dancing• Aerobics

Why Cardio

• Strengthens the Heart & Lungs

• Increases endurance

• Burns calories• Aides in weight

loss

Cardio Guidelines

• Health Benefits: moderate intense cardio 30min a day, 5 days a week

Or

• Vigorous cardio 20min/day 3 days a week

Cardio for Weight Loss

• Up to 60-90 min of activity several days a week

Strength Training

• Lift weights or your body

• Strengthen muscles, bones, connective tissue

Why Strength Training

• Just as important as cardio for weight loss

• Build lean muscle tissue– Increases

metabolism– Reduces body fat

Strength Training Guidelines

• Choose 8-10 exercises that target a muscle group

• Beginning one set• Advanced to 2-3 sets• Train each muscle

group 2-3 non-consecutive days a week

• Use full range of motion and correct form

Flexibility

• The stretching of muscles through out the body

• Static • Ballistic

Why Flexibility

• Most overlooked and one of the most important

• It is relaxing and feels good

• Can be done on it’s own and should be done before and after every cardio and strength workout

Flexibility Guidelines

• Stretch only when your muscles are warm

• Static on tight areas

• At least 2-3 days a week

• Stretch within your range of motion

• Hold 15-30 seconds 2-4 reps

Determine your Target heart Rate

• (1) Find your resting heart rate (RHR) as soon as you wake up– Average three days

of resting heart rate

• (2) Find your maximum heart rate (HRmax) – Subtract your age

from 220 for HRmax

• 60-80% of Hrmax is your Target Heart Rate Zone

Calculate Target heart Rate Range

• First calculate:• (HRmaxRESERVE)– Subtract your RHR

from your HRmax

• Lower limit Target Heart Rate (low THR)– Multiply your

HRmaxRESERVE by 0.6

• Upper limit Target Heart Rate (high THR)– Multiply your

HRmaxRESERVE by 0.8

Homework

• Determine your RHR, HRmax, HrmaxRESERVE, Low THR and high THR

• Plan an exercise plan for your lifestyle– You should think of one that you could

actually do– This needs to be typed, 12pt font,

double spaced, may be bulleted, should be at least a 1/2page

– Include your HR information from above, Due on Thursday 9-20