Presentation on theme: "Alex Kelly Getting started! Visit the doctor Find values ○ Blood Pressure ○ Resting Heart Rate Family History Risk factors Pre existing injuries or."— Presentation transcript:
Getting started! Visit the doctor Find values ○ Blood Pressure ○ Resting Heart Rate Family History Risk factors Pre existing injuries or illnesses Only start exercise if cleared by doctor
Fitness Apparel Warm Weather Shorts, T-Shirts, tank tops Light weight,breathable, light color Cold weather Athletic pants, long sleeves, running jackets, hat, and gloves Gym Some gyms have clothing requirements ○ Check before going
Shoes Types of shoes Running ○ Conventional More padding Solid structure and support ○ Light Weight Gives barefoot feel Minimal cushion flexible
Shoes Training shoes Light weight Flexible Lower center of gravity increased traction Less cushion compared to running styles
Accessories Gloves To prevent callus build up Increase grip Straps Prevents grip fatigue with heavy lifts Towel Reusable Water Bottle Gym Bag
Gyms Public fitness centers Rec centers Private gyms Fitness Chains Cross fit and other specialty gyms
Choosing a gym Things to consider Travel time Cost Size Quality Do they offer classes Does it have what you need?
Terminology Sets A group of repetitions Repetitions(reps) # of movements performed without rest Frequency How often you workout Intensity How much resistance/ weight used
Basic equipment Free weights Plates, dumbbells, kettle bells Allows a free range of motion Cables Weights attached to a pulley system Provides resistance through range of motion Fixed Machines Uses cables and pulleys Allows for fast weight adjustment
Nutrition Protein Up to 1g per pound of body weight Carbohydrates Stick to slower digesting complex carbs Remember carbs are not the enemy Provide energy to sustain performance Fats Consume fats found in fish and oils Avoid saturated fats I ate my healthy fats, have you?
Nutrition Pre workout 1.5-2 hour before workout Have a source of complex carbs ○ Oatmeal, brown rice Include protein and fats as well Post workout Protein source Carbohydrate source ○ To help prevent muscle catabolism
Fluid Consumption Water Consume at least 64 ounces per day Sports drinks Provide carbs for energy Helps keep electrolytes in balance Limit consumption of sugar filled drinks Adds empty calories
Warm up Get your blood flowing Perform at least 5 to 10 minutes on Treadmill Elliptical Stationary bike Jump rope Perform active stretches Warming up helps prevent injury
Chest exercises Body weight Multiple push up variations Free weights Flat, incline, and decline presses Dumbbell flies and pullovers Cables Scoops, flies, and presses
Back Exercises Machines Rows, lat pull-down Free weights Bent over rows Deadlifts Extensions Cables Straight arm pull-down Pull ups
Arms Triceps Dips Pull-downs Extensions Biceps Chin ups Ez bar curls Dumbbell curls Preacher curls
legs Quads Squats Lunges Extensions Hamstrings Stiff leg deadlifts Hamstring curls Calves Standing and seated raises
Core Abs Crunches leg raises Planks Oblique Side bends Side planks Wood chops
cardio Low intensity “targets fat as a fuel” Brisk walking or riding High intensity Targets carbohydrates as fuel source Increases cardio respiratory fitness Interval training Periods of high intensity Followed by low intensity
Cool down and stretching At least 5 minutes cool down Medium to slow pace walk or ride Stretching routine Combo of static and active stretching Hold stretches for at least 20 seconds Don’t skip stretching ○ Injury prevention ○ Increase in performance
Goals SSet short term and long term goals Should be measurable and attainable GGoals can help keep you motivated KKeep track of progress record weights used Record reps performed per exercise MMost importantly, have fun!