Exercise & Fitness

4 Types of Exercise Endurance Strength Balance Flexibility

Endurance Increases your breathing and heart rate. Keeps your heart, lungs, and circulatory system healthy and improves your overall fitness. These exercise should be done on a regular basis Example exercises: Brisk walking or jogging Yard work (mowing, raking, digging) Dancing Swimming Biking Climbing stairs or hill Playing tennis or basketball

Strength Makes muscles stronger. Also called strength training or resistance training. These exercises should be preformed only 2-3 times a week. Example exercises: Lifting weights Using a resistance band

Flexibility Stretches muscles and can help your body stay limber. More freedom of movement for other exercises. Example exercises: Stretching Lunges Yoga

Balance Help prevent falls (common problem in older adults) Many lower body strength exercises also will improve your balance. Example exercise: Heel-to-toe exercises Tai Chai

Important Fitness Terms

Aerobic vs. Anaerobic Exercise Aerobic: Muscle movements that uses oxygen to burn carbohydrates and fats to produce energy. Includes: Walking, Bicycling, or swimming. Builds Endurance Anaerobic: Muscle movement that doesn’t require oxygen and only burns carbohydrates to produce energy. Includes: Weightlifting, push-ups and sit-ups. Builds physical strength

Basal Metabolic Rate (BMR) BMR: Number of calories your body burns at rest to maintain normal body functions like breathing Your age, sex, height, weight and physical activity influences your BMR. BMR ranges between 1,200 and 1,700 You can get an estimate by using on-line BMR calculator.

VO2 Max Maximum amount of oxygen your body can use during peak exertion. V is for volume and O2 is for oxygen and max is for maximum. The better shape you’re in the better VO2 max. Most adults are in 25-40 range and endurance athletes are between 60 and 70.

Target Heart Rate Your goal heart rate that gives your heart and lungs the most benefit from a workout. People should aim for a target heart rate of 50-85% of their maximum heart rate. Resting heart rate is 60-80 beats per minute and maximum heart rate varies by fitness level and age

Target Heart Rate Take your pulse for 60 seconds. Calculate your max heart rate by the equation 220-your age. Find your target heart rate from the website http://www.active.com/fitness/calculators/heartrate

FITT Principle A way of monitoring your exercise program. F: Frequency I: Intensity T: Time T: Type

Body Types Ectomorph: Lean and long, ectomorphs have difficulty building muscle. Endomorph: Big with high body fat, often pear-shaped, endomorphs have a high tendency to store fat. Mesomorph: Muscular and well-built, mesomorphs have a high metabolism and responsive muscle cells.

Body Types

Injury Prevention Muscle Cramp: A sudden, involuntary contraction of one or more muscles. Prevention: Stretches and hydration during exercise. Treatment: Massage the affected muscle

Injury Prevention Muscle Strain: A stretching or tearing of a muscle or tendon. Prevention: Strength training (weak muscles are more susceptible), warm up, and stretching. Treatment: Pain relievers, ice, or splinting.

Injury Prevention Sprain: Stretching or tearing of ligaments (the tissue that connects bones and joints) Prevention: Warm up, utilize proper equipment Treatment: RICE (Rest, Ice, Compression, Elevation) and anti-inflammatory medication

Injury Prevention Heat Exhaustion: Heat-related illness that can occur after you’ve been exposed to high temperatures; often accompanied by dehydration. Prevention: Hydrate, wear proper attire and sunscreen, take precautions (i.e. exercise near or in shaded areas) Treatment: Get out of the heat, rest, and hydrate

Injury Prevention Hypothermia: Having an abnormally low body temperature. Prevention: COLD (Cover, Overexertion, Layers, Dry) Treatment: Protect against elements, get to warm location (if possible), remove wet clothing items, try to reheat the person (blankets, extra clothing, etc), and offer warm liquids.

Static Stretching Used to stretch muscles when the body is at rest. HOW: Gradually lengthen a muscle to an elongated position and hold for 30 seconds. WHY: Improved flexibility, relaxing, decreased injuries

Dynamic Stretching Moving while you stretch. HOW: We will perform some next time (wear athletic clothing!) WHY: To prepare your muscles for physical activity.

Sources http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Target-Heart-Rates_UCM_434341_Article.jsp http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2008/September/Glossary-of-exercise-terms http://go4life.nia.nih.gov/4-types-of-exercise http://www.mayoclinic.org http://www.webmd.com