Lifetime Fitness

What can physical activity do for me NOW? Increased energy More resistance to fatigue and more energy for daily tasks Improved appearance Easier to control weight Increased muscular strength Help in dealing with stress Improved overall health Improved self-image Improved physical performance Improved ability to sleep Improved overall daily functioning

Lowering your risk factors Improving cardio respiratory fitness Strengthening the heart and lungs Lowers blood pressure, improves immune system Raises good cholesterol Improving flexibility Improving the range of motion for your joints Reduces tightness and risk of injury Improving muscular strength and endurance Strengthens bones, reduces body fat Prevent back pain, lean body mass

Improving body composition Ratio of lean body weight to fat weight Improves metabolism Increases energy levels Improving stress control Fights depression Improve ability to work and play Reduce chance of alcoholism, drug addiction, or suicide

Developing a positive attitude Overcome the negative attitudes toward exercise What are some common excuses or negative attitudes for not exercising? How do you overcome those mentally ?

Overcome the negative attitudes toward exercise I’m too tired Exercise is boring Exercise is inconvenient I do not have the skill or coordination to do fitness activities I’m too out of shape there’s no hope I don’t need to exercise I do not have enough time to exercise I don’t want to mess up my hair or get sweaty I will start exercising tomorrow

How much physical activity do I need? About 14 % of young people report no recent vigorous or light moderate physical activity Physical activity doesn’t have to be strenuous, only moderate to achieve health benefits. Benefits will be greater if you manage the frequency, intensity, time, and type of activity. (FITT) Need to get _______________ minutes of moderate intensity physical activity per day 30 – 60 minutes

15 minutes More vigorous Shorter duration 30 minutes Walking stairs Running 1.5 miles Jumping rope Bicycling 4 miles Playing basketball Swimming laps Water aerobics Walking 2 miles Raking leaves Pushing stroller 1.5 miles Fast social dancing Shooting baskets Walking 1.75 miles Garden work Playing touch football Playing volleyball Washing windows or floors Washing and waxing a car Each of these activities burns about 150 calories of energy. 30 minutes Less vigorous Longer duration 45-60 minutes

The Health Fitness Pyramid Level 1:  Enjoy an active lifestyle (7 days a week) Get physically active. Accumulating just 30 minutes of activity a day: slows or stops the loss of function that comes with a sedentary lifestyle. Improving your quality of life. Level 2:  Do aerobic workouts (3-5 times a week) Include at least 20 minutes of continuous moderate to vigorous activity three or more times a week. Walking, jogging, cycling. Do it at an intensity that is 60 to 80-percent of your maximum heart rate Increase intensity and duration gradually. Helps avoid injury. Stretch to increase flexibility (3-5 times a week) Inactive muscles become shorter, and their range of motion gets more limited. Reverse that process by doing gentle stretching exercises before and after workouts and at other times during the week. A five to ten minute routine should include all the major muscle groups. Hold them for 15 to 30 seconds. Gymnastics or yoga

The Health Fitness Pyramid Level 3:  Strength training (2-3 times a week) It protects and builds lean muscle mass; promotes healthier, stronger bones Raises your body's metabolism so you burn fat faster -- even while you're resting. 8 to 12 exercises focusing on the major muscle groups. Do up to 3 sets of 8 to 12 repetitions of each exercise. Have at least two strength sessions a week with at least one day of rest in between. Recreational activities (2-3 times a week) Volleyball, tennis, softball, golf Level 4 :  As often as possible Learn a new sport or hobby, hike, ski, scuba dive, camp Compete