The Importance of Exercise Marc Bari Middle School Students

Recommendations At least 150 minutes of moderate intensity per week Train each muscle group 2-3 days per week Flexibility training 2-3 days per week Further Recommendations: ACSM

Physical Benefits Cardiovascular fitness Muscular endurance and strength Decreased risk of injury Greater storage of carbs in the muscles Higher metabolic rate Better body composition (more muscle, less fat)

Mental Benefits Decreases stress Decreases Anxiety Improves Memory Promotes better sleep Enhances overall mood

Diseases Exercise Can Prevent High Blood Pressure Diabetes Heart Disease Stroke Obesity

Cardiovascular Training  Involves continuous activity  Can be low, moderate or high intensity  Strengthens heart muscles  Improves Oxygen usage

Examples of Cardiovascular Activities  Running  Swimming  Rowing  Walking  Biking

Resistance Training  Involves weight training or body weight exercises to enhance muscle strength and size. 4-8 sets per body part 8-12 reps of 70% of 1 rep max More muscle = more calories burned

Resistance Workouts Bench Press Squats Deadlift Barbell Curls

Sports Organized sports are a great way to be active These include: football, basketball, soccer, swimming, baseball, tennis etc.

Group event with friends Man hunt Flag football Pick up basketball Hiking Swimming

Brain Power Exercise increases brain activity

Ways to increase activity throughout day Take the stairs instead of the elevator Ride your bike to school Take your dog for a walk in the park

Nutrition for Activity 2-3 servings of fruits 2-3 servings of veggies Whole grains Lean protein ( chicken, fish, etc) “THE GOOD STUFF!”

= Foods to avoid High in sugar High in fat Excess carbs Greasy foods Fast foods =

Behavior to Avoid Watching TV for too long Sitting for too long Playing video games for more than 3 hours Over eating of sugary foods

Sleep! ...ZZZZ Sleep is essential for rest and recovery At least 8 hours each night Lack of sleep can cause illness and fatigue

Stretch! Stretching increases flexibility Stretch 2-3 day a week Stretch every time before you are active Decreases chance of injury

Try New things! Don’t stick to the things you like, try new activities Variety is key to never getting bored Try something like canoeing, rock climbing, hiking, etc.

Make an Effort 30 min of exercise everyday does the body good Encourage your friends to be active with you Be as active as possible throughout your day Get up and move if you have been sitting too long!

References American College of Sports Medicine. (n.d.). Retrieved October 02, 2016, from http://www.acsm.org/ How Exercise Benefits the Brain. Retrieved October 02, 2016, from http://www.dailygood.org/story/440/how-exercise-benefits-the-brain-leo-widrich/. (2013, August 27)