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FIT IN FITNESSAmber Long, M.Ed.ACE- CPT, AFAA-GFIDirector Kirmayer Fitness Center
FITNESS:WHO, HOW, WHAT, WHERE, WHEN? Who can help me?
How can I find more time?
What do I need to do to be “fit”?
Where can I work on my fitness?
When is the best time to work out?
WHO CAN HELP ME GET STARTED? Trainers, instructors, friends, co-workers, fit –family.
Anyone/anything that inspires!
Find your support!
HOW?TIME
The single most common perceived reason for lack of exercise.
What’s holding you back?
23 ½ hours video?
HOW: TIME Short sessions
Daily activityWalk! Clean!
Move! Fidget! Set an alarm!SocializeMake it fun!
WHAT DOES IT TAKE TO BE “FIT”?
BALANCECardiovascular enduranceMuscular endurance Muscular strength Body composition
WHAT: CARDIOVASCULAR TRAINING Recommendations
Most days of the week for 30 minutes
Walk, climb, dance, run, jump…… Just move!
WHAT: MUSCULAR STRENGTH & ENDURANCE ACSM: Most days/ week, 30 min.
Focus on: Large muscle groups Push/pull Squat? movements Core training – not just crunches. MiX It Up! BALANCE
WHAT: FLEXIBILITY ACSM: perform flexibility exercises daily!
Bodily adaptations: Decreased risk of injury Increased physical efficiency/performance Improved balance & posture Decrease low back pain
WHAT: BODY COMPOSITION
Healthy women Average:25-31% BF Fitness 21-24% BF
Healthy men Average: 18-24% BF Fitness: 14-17% BF
Other measurements: girth, BMI, weight not normally the best indicator.
WHERE? Kirmayer Hallways, stairwells Home
Wii/Xbox/Playstation Parks Outside In the office
WHEN? Q: When is the best time to
exercise???