PHYSICAL EXERCISES

Prepared by:Myra Belle Dingal

enhances or maintains physical fitness and overall health and wellnessimproves mental healthhelps prevent depressionhelps to promote or maintain positive self-esteemcan even augment an individual's sex appeal or body image

Why Exercise?

Flexibility Exercises Aerobic Exercises Anaerobic Exercises

Types of Exercises

Stretching exercises can improve your flexibility but will not improve your

endurance or strength.

Flexibility Exercises

Stretch #1 Shoulder & ChestThis can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold. 

Stretch #2 Arm Across ChestPlace one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm. 

Stretch #3 Triceps StretchPlace one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm. 

Upper Body Flexibility Exercises

Stretch #4 Glute StretchSitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push right knee. Hold and repeat for other side. 

Stretch #5 Adductor StretchStand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and hold. Repeat for other side. 

Stretch #6 Single Leg HamstringPlace leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping your back flat. Hold and repeat with the other leg. 

Lower Body Flexibility Exercises

Stretch #7 Standing QuadricepsStanding on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg. 

Stretch #8 Standing CalfPlace feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall to increase the stretch. Hold and repeat with other leg. 

Also known as cardio, is physical exercise of relatively low intensity that depends

primarily on the aerobic energy-generating process. Aerobic literally means "relating to,

involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via

aerobic metabolism.

Aerobic Exercises

It is an exercise intense enough to trigger lactic acid formation. It is used by

athletes in non-endurance sports to promote strength, speed and power and by body

builders to build muscle mass.

Anaerobic Exercises

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise.

Need more convincing to exercise? Check out these ways exercise can

improve your life.

Exercise controls weightExercise combats health conditions

and diseasesExercise improves moodExercise boosts energyExercise promotes better sleepExercise can be fun

Exercise Benefits

Exercise and physical activity are a great way to feel better, gain health benefits and have

fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness

goals, you may need to exercise more. Remember to check with your doctor before

starting a new exercise program, especially if you haven't exercised for a long time, have

chronic health problems, such as heart disease, diabetes or arthritis, or you have any

concerns.

The bottom line…

Common Misconceptions

Targeted Fat Loss: Myth or Reality?

Muscle vs. Fat: Clearing Up the Misconception

In most cases, exercise is a healthy activity. However, like anything else, it can be dangerous

when done to excess. Exercising too much can put you at risk for a variety of serious health problems.

Exercise Addiction: How Much Is Too Much?

excessive weight loss undernourishment fatigue irritability frequent injuries isolation and weakened social relationships death (in extreme cases)

Why You Should Worry?

2014 Fitness Trends: What’s In, What’s Out

High-Intensity Interval Training

Body Weight Training

Educated, certified and experienced fitness professionals

Yoga

Pilates, Zumba and spinning have all crashed off their thrones. So have stability balls, which tend to be stuffed in the closet

these days, Thompson says: “They just weren’t creative enough. People got bored with the exercise and with doing the same thing all the time.” These, he explains, are

perfect examples of fads, not trends.

What's out!

Nutrition and RecoveryEating right is important, so

is exercise.  The proper amount of exercise helps

the body to more effectively process the nutrients we

eat, along with contributing to our general state of well-being and helps with sleep. 

"When one exercises, you can think more clearly, perform better, and your morale is

better. This is pure science -- stimulate your nervous system and function at a higher

level."

Train Your Brain With Exercise

Aerobic Exercise Anaerobic Exercise Strength Training Agility Training

Categories of Physical Exercise

Strength training is a type of physical exercise specializing in

the use of resistance to induce muscular contraction which

builds the strength, anaerobic endurance, and size of skeletal

muscles.

Strength training: Get stronger, leaner, healthier

Agility is the ability to rapidly change directions without the loss of speed,

balance, or body control.

Agility Training

A year from now you’ll wish you had started today.

Thank you for listening

RUN…Lift..and stretch!!!