Exercise

Weekly

Presenter: Jake Olbrich

9 th-12 th Grade StudentsExercise Can Be Fun

Common Beliefs about Exercise

•A lot of people think they have to go to the gym and lift heavy weights to get healthy. FALSE •Lifting weights makes you gain a lot of weight in muscle. FALSE•You have to raise your heart rate to an uncomfortable level to burn fat. FALSE•You have to exercise a few hours a day to burn fat. FALSE

Truths About Exercise

•Exercise can be fun. TRUE•A gym membership can help you get fit. TRUE•There are different weight lifting styles. One can get you tone and the other can get you ripped. TRUE• To burn mostly fat in your work out you only want your heart rate at about 50% of you vo2 max. TRUE• 30 minutes to an hour of exercise a day is sufficient enough for a good healthy workout. TRUE

Why Is Being Active Important

•Studies have shown that people that are active in their daily life go on to live longer healthier lives. •Exercise doesn’t just help the physical aspect of your body; studies have shown that people who exercise have a higher self-esteem. •People who exercise have a better social environment. •The reason for this is because while your exercising your body releases endorphins during exercise. These endorphins can make you fell better about yourself.

You Don’t Have to Exercise Like This

You don’t have to lift 500lbs or run a marathon to be healthy

Just Being Active is EnoughLife long Sports Are a Great way to Stay Active

Life Long sports are

sports that you can

play whether you are

5 or 85

Life long sports are

sports that are not to

strenuous, they just

keep you active

How To Check Your Heart RateThere are 2 very simple places to check Sample 1

After you find your pulse count the beats for 15 seconds then multiply by 4 and that will give you your heart rate (beats per minute)

Radial artery

Sample 2

carotid artery

How to Count Your PulseAfter you find your pulse count the beats for 15 seconds then multiply by 4 and that will give you your heart rate (beats per minute)For example if you count 17 beats in 15 seconds you would multiply 17x4=68 meaning that your heart beat 68 times per minute at rest.

The Strongest Muscle in your body it never stops

68 beats per minute is a good resting heart rate for the average adult

The average adult heart rate should be between 60 and 70 bpm

How to Calculate your Target Heart Rate Part 1•To calculate your target heart you want to know how hard you want to work out at.•Here are some percentages for guide lines

•50%-60% is a light work out Burns mostly fat

•60%-70% is a moderate work out burns 50% fat and 50% cals.

•70%-80% is a hard work out burning almost all cals.

How to Calculate your resting Heart Rate Part 2•Every ones maximum heart rate is about 220 as a infant. That is not exact It will vary from person to person. You• Step 1: Find your resting heart rate 68bpm• Step 2: You take 220 and subtract your age 220-23=197• Step 3: That makes your maximum heart rate as an adult 197• Step 4: You take your resting heart rate and subtract it from your max heart rate. 197-68= 129•Step 5: Multiply 129 by the % of difficulty you want to work out at (.6=60%). 129x.6=77.4•Step 6: you add 77.4 to your resting heart rate 68. 77.4+68=145.4That is your target heart rate.

How to Calculate your resting Heart Rate Part 3Example Step 1: 220 - 23 Step 2: 197 - 68 Step3: 129.0 .6 Step 4: 77.4 + 68 145.4

This is an example of a light work out for the average person give or take 10 to 12 beats.

Math can be difficult use calculator if needed

What Type of Work Out is Best for You•You have to decide what you want out of your work out. If you just want to burn fat you don’t want to go above 65% of heart rate. •The less strenuous your work the more your body uses fat as a fuel.•If your out to get more endurance and get stronger then you want to work out at 70% to 80%.•This type of work out will burn mostly calories and make your body adapter and become stronger.

50% to

65% work

out70%-80% work out

Not Everyone Wants to Be Able to Run the 100m dash in 9seconds

Most People Just want to Lose WeightWhat is the best way to lose weight.

It is combination of all work outs. You cant spot remove fat. Unfortunately the first place you gain fat is the last place you lose fat.

A combination of lifting weights, going for a jog through a park, and eating healthy is the best way to lose weight.

Everybody Doesn’t Like to Lifts Weights or go on Long Jogs

If you are one of those people that don’t like to lift weights, go for a jog through a park, or spend hours on the bike at the gym; there are other ways for you to lose weight.• Most gyms have a pool. You can go for a swim.•If the gym that your at has a pool they probably have clubs that play sports like water polo and pool volley.

Did You Know That Swimming is One of the Best exercises That You Can Do

Why is Swimming Such A Great ExerciseSwimming is a great type of exercise because it forces you to use all of the muscles in your body. In the picture below you can see the person is using every muscle from there arms to there feet to propel them through the water.

You Dont have Access To a PoolThere are plenty of other activities out there like volley, tennis, bad mitten, basketball, etc, that you can play to stay active. Just use your imagination.

Remember its if you enjoy the activity that you are participating in you are more likely to push your self a little hard then you would if you don’t enjoy the activity.

Work CitedName URL/Book General Content Audience Rating

American Heart Association American Heart Association Article talks about target heart rate zone for all age.

Anybody interested in their own health or the health of others

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Live Strong Live Strong Talks about the different effort levels and the benefits of a harder effort.

Anybody interested in exercising to get healthier

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FitMed FitMed Explains heart rate and how to calculate it. Anybody interested in understanding how they should exercise.

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Exercise Physiology text book 7th edition

Scott k. Powers and Edward T. Howley

Is about the entire body and how it reacts while under stress.

Anybody interested in health and exercise science

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WebMd WebMd Talks about what is happening with your body during exercise

Anybody interested in what is happening to there body while esxercising

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Complete strength Training 140 fun ways to exercise Gives you 140 fun ways to exercise. Something there for everybody

Anybody looking for a more entertaining way to exercise.

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Remember Stay Active The End

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