Establishing and maintaining an exercise program for life!

Define Exercise Identify benefits of a

regular exercise program

Identify Components of an exercise program

Perceived Exertion Scale

Warning Signs Barriers to exercise Suggestions for

staying with an exercise routine

Aerobic Exercise- Moderate intensity exercise which is performed for a prolonged duration of time. Aerobic exercise has the most benefit for your heart. ◦ What are examples?

Anaerobic Exercise- A short duration, high intensity movement/activity.◦ What are examples?

Physical Activity: any activity that gets a person up and moving◦ Examples?

Aerobic Exercise: a purposeful activity in which there is a specific idea in mind◦ Examples?

Personal Examples?

Health Improvements?

Fitness Improvements?

Psychological Changes?

Others?

Warm-up Phase

Endurance Phase

Strengthening Phase

Cool-down Phase

This should be the first stage of the exercise session

At least 5 minutes

Low-intensity activity

A warm-up reduces the stress on your heart and muscles, slowly increasing your breathing, heart rate and temperature.

A warm-up decreases the risk of developing an arrhythmia, angina with exercise and muscle injuries/soreness.

20-60 minutes of continuous aerobic exercise or intermittent (minimum of 10

minutes bouts accumulated throughout the day).

Daily exercise!

2-3 days/week on non-consecutive days

8-12 repetitions (number of lifts) per exercise, 1 set

Moderate speed movements (6 second/repetition)

Improves muscle mass=more muscle more efficient metabolism!

Increases resting metabolism.

Maintains bone mass.

Reduces the risk of injury.

Boosts your stamina.

Improves your sense of well-being.

Improves blood sugar control.

Maintains functional activities.

Allows your body to gradually recover from the endurance phase.

Cool-down does not mean to sit down! Slowly decrease the intensity of your

activity. Includes stretching and range of motion

exercises.

Returns heart rate and blood pressure to resting levels.

Reduces the potential for post exercise hypotension and dizziness.

Promotes the removal of lactic acid. Reduce the risk of arrhythmias. Facilitates the dissipation of body heat. Stretching will increase overall flexibility.

How hard YOU feel your body is working

Combine all sensations of physical stress, effort, & fatigue

Focus on total feeling of exertion

EXERTION RPENo exertion at all 6

Extremely Light78

Very Light 9  10Light 11  12Somewhat Hard 13  14Hard (heavy) 15  16Very Hard 17  18Extremely Hard 19Maximal Exertion 20

Metabolic EquivalentDependent on body weightThe higher the met level, the higher the fitness level

Physical Activity METLight Intensity Activities < 3sleeping 0.9watching television 1writing, desk work, typing 1.8walking, 1.7 mph, level ground, strolling, very slow 2.3walking, 2.5 mph 2.9Moderate Intensity Activities 3 to 6bicycling, stationary, 50 watts, very light effort 3walking 3.0 mph 3.3calisthenics, home exercise, light or moderate effort, general 3.5walking 3.4 mph 3.6bicycling, <10 mph, leisure, to work or for pleasure 4bicycling, stationary, 100 watts, light effort 5.5Vigorous Intensity Activities > 6jogging, general 7calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort 8running jogging, in place 8rope jumping 10

Low Intensity:<3 METs

ModerateIntensity:3-6 METs

High Intensity: >6 METs

What prevents you from exercising?

Are you one? >60% of our waking day is spend in a

sedentary position. “Be more active and less inactive”! Take 5 minute breaks after 1 hour of sitting

to minimize the deleterious effects of inactivity!

Symptoms that may occur before, during or after an exercise session.

Examples of warnings signs include: Excessive shortness of breath Symptoms similar to previous cardiac discomfort Dizziness and/or lightheadedness Nausea Excessive fatigue Excessive sweating

Have an emergency plan in place Use of nitroglycerine if prescribed When to call your doctor or 911

“Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun, Olympic Medalist and Politician

Your challenge is to remain “Forever Fit”