Holladay-Lions Recreation CenterFitness Areas Certification

Why should I exercise?

Social SceneRelieves the mind

ITS GOOD FOR YOU!!!!

The Social Scene!

1) Great way to make friends

2) Friends are a great way to keep you exercising.

3) Its way more fun when you do it with other people

Relieves the Mind!

1)Helps to relax mentally.

2) Relieves stress and tension throughout.

3) Improves Self-Image.

Its PHYSICALLY

good for you!

1. heart becomes stronger 2. Increased muscle mass 3. Decrease body fat

4. And much much more!

WHAT’S MY BODY DOING?Take a guess, and click once to find out the answers!

Lungs

Heart

Muscles

Brain

Procures Oxygen

Distributes Oxygen

Consumes Glucose

Consumes Oxygen

What’s is this feeling???

Brain is creating

endorphinsHeart rate is increasing

Blood is pumping

Muscles are engaging

What is a Training Program?Everything that makes up a healthy

workout and a healthier you!

FlexibilityAerobic ExerciseResistance TrainingHealthy Lifestyle

FlexibilityRange of motion in a joint

But…… Why?...... How?WHY?

• Stretching Reduces Soreness

• Allows more movement possibilities

• Helps circulation• Prevents pain and

future injury

HOW?

• Stretching• Yoga• Dance• Gymnastics• Rock climbing

Here are a few stretching and yoga positions that can help you become more flexible.

Is it really that important?Lets ask Tony Horton, world class athlete

and personal trainer.

What if I don’t stretch?

•Serious Injury

•Muscle Fatigue

•Lack of overall function and movement.

AEROBIC EXERCISE

cardiovascular/heart exercise

But…… Why?..... How?WHY• Stronger heart and lungs• Increased bone density• Reduced stress• Temporary relief from

depression and anxiety• Better sleep• More energy• Increased Endurance

HOW• Run• Swim• Bike• Elliptical Trainer• Stairs• Snowboarding• Rowing• Anything that gets a

sustained heart rate.

What is Endurance?Cardiovascular Endurance is lala. You can

increase your endurance by slightly increasing your speed every week or apply interval training.

Resistance TrainingThe use of weight systems to develop strength

Upper Body• Triceps

• Biceps

• Back

• Chest

• Shoulders

Here are just a few!

CoreAbdominals Lower Back Oblique's

Here are a few!

Lower BodyHere are a few!

• Calves,

• Quads

• Hamstrings

• Hip flexors

Do you know what you want?1) Muscle Mass

• Use a higher weight with fewer reps

• Creates strength and a thicker body type

• Stick to 8-10 reps

2) Muscle Endurance

• Use a lower weight with more reps

• Creates a sustained muscle strength and a leaner body type.

• Stick 12 or more reps

Important Terms• Recovery Time: The time of rest

between each set• Resistance: The amount the muscle is

resisting.• Repetition: The number of times an

exercise is performed• Sets: A given number of reps with a

recovery time between each set.• Frequency: Number of exercises per

week.

Be Careful!Know when to stop, click to hear more.

HEALTHY LIFESTYLEIts more than just the gym, it’s a lifestyle!

SLEEP!•Increases Energy

•Improved Memory Retention

•Prevent overeating and caffeine consumption

•Speeds up metabolism

•Increases motivation and mental health

NUTRITION!

• Give you vitality and energy

• Help you stay at a weight that's right for you

• Boost your immune system

• Improve sports performance

• Keeps you active• Help beat tiredness and

fatigue

BEWARE……

DIET

• Restricting what you eat either in category or consumption in order to achieve a certain goal.

• Includes atkins, weight watchers, HCG, the lemonade diet and many many more…….

SUPPLEMENTS

• Additions to your diet and exercise program in order to achieve a certain goal.

• Includes diet pills, protein supplement, energy drinks, steroids, and more…….

**Know the difference between proper nutrition vs. diet/supplementation

MENTAL HEALTH!• Balance work, rest,

and play.

• Keep the brain active.

• Stay Social

• Find a passion

• Smile

There is so much to do!!!!!

Kayaking

Skiing

Rock Climbing

Hiking Basketball

Baseball Soccer

Track and Field

SwimmingBiking

Dancing

RunningRo

ller b

ladi

ng

SkatingAerobics

Pilates

AND MUCH MUCH

MORE!!

There is more than just the gym and weights to staying healthy, lets hear what Matthew has to

say about it

Safe and Effective Workout

Heart Rate

Warm-upCool-Down

Proper Form

Heart Rate: the number of times your heart beats per minute.Target Heart Rate: The number of times your heart beats per minute while exercising to give you the most effective workout.

1) Find your pulse either on your wrist or upper neck

2) Count your pulses while watching 6 seconds pass on a clock.

3) Add a zero to that number.

Finding your target heart rate

• Take 220 and subtract your age.

• Take that number and subtract your resting heart rate.

• Multiply by .6• Add your resting heart

rate.

Finding your resting heart rate

Warm-Up/ Cool DownWhy?• Releases adrenaline• Awakens both body and

mind• Prevents injury• Circulates blood• Increase muscle

temperature• Supplies early energy

before workout

How?• Light jog or movement

to wake up or slow down muscles

• Ballistic Shakers• Static Stretching• Walk while breathing to

decrease heart rate• Usually 3-5 minutes

Proper form: Know the form before you do the exercise.

Why?

1.Prevents injury

2.Prevents pain

3.Safer

4.Allows for the right results

5.Prevents soreness

Chest Press - Correct

Chest Press - Incorrect

Examples

Bicep Curl - Correct

Squat- Correct

Tricep Kickback - Correct

Tricep Kickback - Incorrect

Push up - Correct

Push up - Incorrect

ON YOUR OWN: Weight resistance using one’s own body.

Why? How?• No need for weights

• Can do them at anytime

• See improvement as exercises get easier.

• Strengthens core

• Push-ups

• Yoga

• Plyometrics

• Jump Training

• Squats/Lunges

• Body Lifts

Safety and Rules in a Weight Room

Rules are vital almost anywhere. It is extra important in a fitness room because of all the heavy equipment and exercise machines.

Weight and Fitness Room Rules

1. No roughhousing2. No offensive behavior or

language3. Shirts and athletic clothes must

be worn at all times.4. Use correct lifting/operating

techniques at all times.5. Wear a weight belt when

necessary6. ALWAYS use a spotter when

using free weights.7. Return all weights and

equipment to their appropriate racks.

8. Return all machines to their lowest position when finished.

9. Wipe down equipment pads after use.

10. Slamming or dropping weights will not be tolerated.

11. ALWAYS use collars or spring clamps on free weights.

12. Only capped, spill proof, non-glass water bottles are allowed in the Fitness Center. No other food or drink.

13. Lifting chalk or powder is not allowed.

14. Machines and equipment should only be used for exercises for which they are designed.

15. The Fitness Staff is here to provide assistance and instructions. Please feel free to ask for help or assistance when operating a new machine or new equipment or if you have any questions.

Map of the BodyClick the list of body parts to see where they

belongs.

Abdominals

Pectorals

Quadriceps

Bicep

Traps

Hamstrings

Calves

Triceps

There’s even more to it!

Remember, exercise and overall fitness is an essential way to live a happier and healthier lifestyle. Do to the best of your ability the kind of workout that fits into your day and your personality and in the end it will be one of the best decisions you will ever make