Exercise Its Important! Physical Activity? Simply means movement of the body that uses energy.
For health benefits, physical activity should bemoderate or vigorous intensity. - This depends on the extent to which they make you breathe harderand your heart beat faster. Moderate physical activities include:
Walking briskly (about 3 milesper hour) Bicycling (less than 10 miles perhour) General gardening (raking,trimming shrubs) Dancing Golf (walking and carrying clubs) Water aerobics Canoeing Tennis (doubles) Vigorous physical activities include:
Running/jogging (5 miles perhour) Walking very fast (4 miles perhour) Bicycling (more than 10 miles perhour) Heavy yard work, such as choppingwood Swimming (freestyle laps) Aerobics Basketball (competitive) Tennis (singles) Why Is Physical Activity Important?
Regular physical activity can produce long termhealth benefits. People of all ages, shapes, sizes, and abilities canbenefit from being physically active. The morephysical activity you do, the greater the healthbenefits. How Physical Activity Impacts Health
Helps control weight. Reduces feelings of depression and anxiety. Helps build and maintain healthy bones, muscles, andjoints. Reduces the risk of developing colon cancer. Helps reduce blood pressure in people who alreadyhave high blood pressure. Causes the development of new blood vessels in theheart and other muscles. Enlarges the arteries that supply blood to the heart. WHO 2002 The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis. (CDC Report 1997) What Can Exercise do for You?
Reduce the risk of the three leading causes of death: Heart Disease,stroke, and cancer Control or prevent development of Disease Enhance Mental Abilities Improve Sleeping Habits and Increase Energy Levels Lift Depression and Help Manage Stress Control Weight, improving self-image,appearance and health The good news about regular physical activity is that everyone can benefit from it (USDHHS, 1996). Being physically active can help you:
Increase your chances of livinglonger Feel better about yourself Decrease your chances of becomingdepressed Sleep well at night Move around more easily Have stronger muscles and bones Stay at or get to a healthy weight Be with friends or meet new people Enjoy yourself and have fun Exercise Being active means allowing yourbody to "practice" breathing,stretching, and lifting. The morepractice your body gets, the better itworks! Get Moving! Aerobic Activity Strength Training Flexibility Training
Components of an exerciseprogram Aerobic Activity Strength Training Flexibility Training Use an exercise log to help youplan and keep track of yourexercise program WHO 2002 To improve physical fitness, the body must be challenged by loads greater than normal. For example, when muscles are stressed by a greater load thanthey are used to, they adapt and their function improves. This principle applies to aerobic activity, strength training, and flexibility Aerobic (cardio) Use large muscles and done at a moderate pace forlong periods a sustained activity that elevates your heart rate over aspecific period of time. Types of cardio can be running, walking, jumping,swimming, and dancing. Anaerobic: short, intense bursts of energy. Football,baseball and tennis. Help build power and speed Types of Aerobic Exercise
Outdoor Activities Walking Jogging/running Bicycling Swimming Basketball Soccer Jumping Rope Indoor Activities Treadmill machine Stair climbing machine Stationary bike Elliptical trainer Rowing machine Aerobics,boxing... Hiking/skiing is also included in Outdoor activities Muscle Strength Helps to builds strong bones and muscles so your body canmove more efficiently. Muscular Endurance- your ability to use a group of musclesover and over without becoming tired.https://www.youtube.com/watch?v=3S0jAD4CBXQ Ex: Leg muscles to continuously pedal a bicycle for an hourlong bike ride. https://www.youtube.com/watch?v=qXl10t6KauQ Strength Training Muscles = 40% of our lean body mass
Definition Muscle work against resistance thatimproves strength and endurance Strength allows us to move, and endurance allows us toperform work over time Muscles = 40% of our lean body mass Use it or lose it: unused muscle disappears (atrophy) Exercise for life by Melissa Presentations/exercise.ppt Benefits of increased lean body mass (muscle) Greater ease in performing daily activities Reduce body fat: muscle burns more calories at rest than fat Prevent injuries Prevent and treat lower back pain Types of Strength Training
Free Weights use of dumbbells and/or bars with weights on theends involves balance and coordination; useful forenhancing function in daily activities andrecreational sports Bonuses: convenient, cheap, and provides a widevariety of exercises that work several musclegroups together Your body, your weight The most convenient form of resistance exercise Pushups, pull-ups,. Lunges, squats. Exercise for life by Melissa Presentations/exercise.ppt Safety Warm-up your muscles first Know proper use of machines, and use correct form Do not exercise alone when using weights (spotter) Dont over train; know your limits, and increase intensity gradually Breathing Dont hold your breath! Exhale with Exertion Perform shortening and lengthening phases of each exercise Balance your muscle use Strengthen opposing muscle groups Use both sides of your body for each exercise Flexibility Training Flexibility = The ability to move a joint through itsrange of motion We lose flexibility with disuse and aging Benefits Decreased chance of muscular injury, soreness, andpain Helps prevent and reduce lower back pain Improves joint health (tight muscles stress ourjoints) Activities stretching, yoga, pilates, tai chi Exercise for life by Melissa Presentations/exercise.ppt Stretching Regimen Warm-up Move into stretch gently, until you feel tension but NO PAIN Hold pose for seconds and BREATHE Move out of stretch gently Stretching For flexibility and balance
Decreases the risk of activity-based injuries Do all stretches gradually. Don't push or bounce the stretch. You should feel a stretch, not pain. Getting Started.Setting Goals
What will motivate you? Think about your reasons for exercising Are your goals important enough to keep youmotivated long-term? Think short-term and long-term How will you benefit from your fitness planday-to-day? In 1 year? In 5 years? In 10 years? Exercise for life by Melissa Presentations/exercise.ppt Examples Health goals I want to lower my blood pressure I want to feel good about my weight and health Fitness goals I want to run in a road race Fitness Equipment / Safety
Buy Appropriate SHOES Wear Comfortable Clothing TOO HOT! TOO COLD! Run and Walk with a Friend More fun, safer, with a physical and mentalsupportsystem Night Time: stay to the well lit areas Select activities that are fun .. To YOU! How Much is Needed? 3,500 Calories 1 pound of fat is
To lose 1 pound a week, you wouldneed to burn 500 calories a day! Adults The Department of Health and Human Servicesrecommends that healthy adults include aerobicexercise and strength training in their fitness plans,specifically: At least 150 minutes (2 hours) of moderateaerobic activity or 75 minutes (1 hour 15 mins) ofvigorous aerobic activity a week Strength training exercises at least twice a week Teens and Children Children and Adolescents (6-17 years)
60 mins or more every day Young Children No specific number of minutes. Should play actively every day Warm-up Muscles need a chance to warm up before exercising
Warming up prepares your heart & other muscles for work If you do not warm up, may end up with sore muscles or aninjury 5-10 mins. Slower paced and reduced intensity Workout Period Main part of exercise program At least 20 mins.
Vary routine through time and intensity Intervals of secs. Focus on breathing Incorporate cardio, strength and flexibility Cool-Down Period Body needs to slowly return to its pre-exercise state
10 mins. Can use the same activities as you did in the warm-up Ie. Slow jog, stretching Stretching When you're stretching, keep it gentle.
Breathe freely as you hold each stretch for around 30seconds. Try not to hold your breath. Don't bounce or hold a painful stretch. Expect to feel tension while you're stretching. If you feel pain, you've gone too far. Assignment Get into groups of 3 Read Ch. 15, pg. 265-271
Create a fitness workout that targets aerobic, strengthtraining, and flexibility. Create a handout illustrating the workout plan. You candemonstrate the activity for extra points on this Thursday inclass. Due This Thursday!