GET MOVING: JUMP START YOUR WEIGHT LOSS. Share your thoughts: When it comes to exercise, I ___________

GET MOVING: JUMP START

YOUR WEIGHT LOSS

Share your thoughts:

When it comes to exercise, I ___________ .

OVERVIEW:

• Why Exercise? – What’s In It for You?

• Types of Exercise

• Suggested Amount of Exercise Per Week

• What Does That Look Like?

• Breaking Down Barriers to Exercise

Exercise:

What’s in it for you?

Exercise:

What’s in it for you?

Better mood

Better health

Control of your weight

More restful sleep

Stronger muscles

Increased flexibility

Increased cardiovascular health


Were you active as a child?

How has your answer impacted how, as an adult, you view exercise and activity?

A WELL ROUNDED PLAN INCLUDES THREE TYPES OF EXERCISE

• Aerobic activities like running, cycling, and swimming (even walking counts if done at a fast pace)strengthen your heart and increase your endurance.

• Strength training which is also know as resistance training (either with weights or just body weight) builds muscle and bone mass, improves balance and prevents falls.

• Flexibility exercises like stretching and yoga help prevent injury, increase range of motion and reduce stiffness and after workout muscle aches

FEDERAL MINIMUM PHYSICAL ACTIVITY RECOMMENDATIONS - ACSM/AHA

Aerobic:

• Physical activity for at least 30 minutes a day, 5 days per week, or accumulating a minimum of 150 minutes of moderate activity a week.

• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.

Resistance:

• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.

• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.

• Two to four sets of each exercise will help adults improve strength and power.


What type of activity/exercise is the most fun for you?

Exercise can be anything that gets your body moving.

HIIT THE GROUND RUNNING: AND BURN BABY BURN THOSE POUNDS AWAY

High Intensity Interval Training is a type of physical training that involves bursts of high intensity exercise. This high intensity movement is alternated with periods of rest or low intensity exercise.

Benefits of Adding HIIT to Your Workout Routine

• Shorter workout time required• Can increase metabolism and burn

more calories for up to 24 hours after the session is over

• Time periods of work and rest can be adjusted to fitness level

How is HIIT done?

• Warm up 3 - 4 min

• BURST: 45 SECONDS

• Rest / Light activity to catch breath

• REPEAT X 4-8 sessions

• Cool Down Stretches

TYPES OF EXERCISES FOR INTERVAL TRAINING

1. Alternate run/walk (treadmill or outdoors)

2. Run the stairs. Rest for a period of time. Do it again.

3. Jumping jacks

4. Jumping rope

5. Squat with a shoulder press

6. Burpees

7. Swimming

https://www.youtube.com/watch?v=df2gn6-w0dE

RESISTANCE TRAINING

http://www.acefitness.org/acefit/exercise-library-main/

WHAT COULD THE FEDERAL GUIDELINE REALLY LOOK LIKE IN A PERSON’S SCHEDULE?

Sunday Monday Tuesday Wednesday

Thursday

Friday Saturday Total Minutes

30 min walk

Resistance training (20 minutes, lower body)

HIIT (15 min.)

rest 30 minute walk

HIIT (15 min.) Resistance training (20 minutes, upper body)

Zumba Class or Exercise DVD 1 hour

150 minutes cardio, 2 sessions of resistance training

rest 15 minute walk at lunch, Exercise Class (60 min.)

30 minute treadmill, 20 minutes resistance training

15 minute walk at lunch

15 minute walk at lunch, HIIT session (15 min.)

15 minute walk at lunch

HIIT Session (15 min.), resistance training (20 min.)

150 minutes cardio, 2 sessions of resistance training

WORKOUT:HOW TO MAKE IT A GOOD ONE

Before Your Workout ~ To give your body enough fuel to get through the workout, eat a snack ½ hour before the workout starts (apple and almond butter, or plain Greek yogurt and berries.)

Warm up

3-5 minutes at the start of the session. Important to prep your body for exercise. (Minimizes risk of injury.) Concentrate on active exercises that use the same muscles you will be using in the workout.

Cool down

3-5 minutes at the end. Should be stretches. Minimizes muscle aches and pains after a workout.

After the Workout ~ Have a snack of protein and non-starchy carbohydrates (protein powder shake with berries, or chicken and mixed vegetables). The protein is needed to repair your muscles.

BENEFITS OF YOGA

Aid with feelings of well-beingIn a group of avid yoga practioners, doing one hour of yoga balancing poses helped them raise their levels of the brain chemical GABA (low levels are linked with depression) by 27 percent as compared with a group who read quietly, reported a study from Boston University School of Medicine and McLean Hospital.

Easier and Longer SleepInsomniacs fell asleep 15 minutes faster and slept an hour longer each night after two months of doing a 45-minute series of yoga poses daily before bed time.

BENEFITS OF YOGA

Body SatisfactionResearch from the University of California in Berkeley found that women who regularly practiced yoga rated their body satisfaction 20 percent higher than did those who only took aerobics, even though both groups were at a healthy weight.

Easing of TensionAs compared to yoga newbies, women who had practiced yoga once a week for two years or more released 41 percent less of a tension-triggered cytokine (a type of protein) that can make a person feel tired and moody, says a study in Psychosomatic Medicine


What is your biggest obstacle to putting exercise/activity into your day?

Breaking Down the Barriers to Exercise:

I don't have enough time to exercise.


I don't have enough time to exercise.

Ideas:

• Squeeze in 10-15 minute walks a couple of times a day.

• Get up ½ hour earlier.

• Center time with family or friends around something active.


I have physical issues that stop me from working out.


I have physical issues that stop me from working out.

• Talk with your physician to get the go-ahead for activity.

• Explore seated exercise routines (Sit and Be Fit).

• Tai Chi, yoga, deep breathing, isolation exercises

• Modify the exercises https://www.youtube.com/watch?v=Bqy1xIXX2nc


I'm too tired to exercise after work.


I'm too tired to exercise after work.

Ideas:

• Make lunch time count.

• Work out in the morning.

• Do a HIIT routine 2-3 times a week.


I just don’t feel like exercising.


I just don’t feel like exercising.

Ideas:

• Get a workout buddy, who can help you to stay motivated.

• Make a dream board with images and sayings of how your life will improve by exercising.

• Pick activities that are fun for you.

Resources:

RealHealth data baseHealthy Life CoachesYour personal physicianMeet-up.comGoogle your area parks and recreation department or your community center.

Documents

GET MOVING: JUMP START YOUR WEIGHT LOSS. Share your thoughts: When it comes to exercise, I ___________