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???