LESSON 3: MOVE YOUR BODY This Photo by Unknown Author is licensed under CC BY-NC-ND

LEARNING OBJECTIVES LET’S TALK ABOUT… WHY IS EXERCISE IMPORTANT? HOW MUCH EXERCISE SHOULD I PERFORM EACH WEEK? WHAT IS CARDIOVASCULAR EXERCISE? WHAT IS RESISTANCE EXERCISE? DISCUSS THE DIFFERENCE BETWEEN MODERATE AND VIGOROUS ACTIVITY LEARN HOW TO DETERMINE YOUR IDEAL HEART RATE AND MAXIMUM HEART RATE DISCOVER HOW TO CHOOSE RIGHT EXERCISES & SOCIAL SETTING FOR YOU

WHY IS EXERCISE IMPORTANT? IT IS THE MOST POWERFUL FORM OF MEDICINE! Weight Loss Increased Self-Esteem & Improved Mood Reduced Depression & Anxiety Increased Energy & Vitality Reduced Stress Improved Sleep Improved Muscle Tone & Body Composition Reduced Insulin Resistance Stronger Bones & Reduced Risk for Osteoporosis Stronger Heart & Reduced Risk for Heart Disease Reduced LDL Cholesterol and Triglycerides Reduced Blood Pressure Increased HDL Cholesterol Reduced Joint Pain from Arthritis Reduced Back Pain

EXERCISE GOALS Aim for at least 60 Minutes of Resistance Exercise Per Week 1 Aim for at least 120 Minutes of Cardiovascular Exercise Per Week 2 Spread Exercise Sessions Between 3 or More Days Per Week. 3

CARDIOVASCULAR EXERCISE CARDIO = BREATHING HARDER AND HEART BEATING FASTER, IMPROVES BLOOD OXYGEN LEVELS HEART IS A MUSCLE  CARDIO MOST EFFECTIVE WAY TO PROTECT LONG- TERM HEART HEALTH ALL TYPES OF ACTIVITIES COUNT AS LONG AS YOU INCREASE YOUR RATE FOR AT LEAST 10 MINUTES AT A TIME. TALK TO DOCTOR BEFORE STARTING NEW EXERCISE REGIMEN.

EXAMPLES OF CARDIOVASCULAR EXERCISE Walking Jogging Running Hiking Cycling Swimming Basketball Soccer

RESISTANCE EXERCISE MUSCLE STRENGTHENING ACTIVITIES FOCUSING ON ALL MAJOR MUSCLE GROUPS INCLUDING LEGS, HIPS, LOWER BACK, UPPER BACK, ABDOMEN, CHEST, SHOULDERS & ARMS DONE TO A POINT WHERE HARD TO DO ANOTHER REPITITION WITHOUT HELP A REPITITION IS ONE COMPLETE MOVEMENT OF AN ACTIVITY, LIKE LIFTING A WEIGHT OR DOING SIT-UP 8-12 REPITITIONS COUNTS AS 1 SET TRY TO DO AT LEAST 1 SET, WORK UP TO 2-3

EXAMPLES OF RESISTANCE EXERCISE Gardening Mowing the lawn Yoga Free weights Weight machines Body-weight exercises Resistance bands Chair Exercises This Photo by Unknown Author is licensed under CC BY-NC-ND

COMBINATION EXERCISE Combining cardiovascular and resistance exercise is a time-efficient way to perform both forms together. Examples: Circuit training Boot Camps Group fitness classes involving weights

HOW INTENSE SHOULD EXERCISE BE? Light daily activities such as shopping, cooking, doing laundry do not count toward guideline because your body isn’t working hard enough to get your heart rate up. MODERATE INTENSITY AEROBIC ACTIVITY Raise heart rate & break a sweat Will be able to talk during activity, but not sing EXAMPLES OF MODERATE-INTENSITY EXERCISE Walking Fast Water Aerobics Riding bike on flat ground/small hills Playing Doubles Tennis Pushing Lawn Mower Canoeing Dancing Hand Cycles (arm ergometers) This Photo by Unknown Author is licensed under CC BY-ND

VIGOROUS-INTENSITY AEROBIC ACTIVITY Breathing hard & fast, heart rate has gone up quite a bit Won’t be able to say more than few words without pausing for breath 1 minute of vigorous-intensity activity = 2 minutes of moderate-intensity activity EXAMPLES OF VIGOROUS-INTENSITY EXERCISE Jogging or Running Swimming Laps Riding bike fast or on hill Playing singles tennis Playing basketball or soccer Fast dancing Jumping rope Martial Arts Race-walking

RESTING HEART RATE vs. EXERCISING HEART RATE Determined by how hard heart has to work to pump blood throughout body at rest. Resting heart rate is normally 60 to 100 BPM. As you exercise more frequently, your resting heart rate will decrease because your HEART IS BECOMING STRONGER & CAPABLE OF PUMPING MORE BLOOD WITH EVERY BEAT. Check your exercising heart rate If it is too high, slow down. If it is too low, increase your intensity. Aim for your heart rate to be in lower part of target heart rate (50%), but as you get stronger, gradually build up to higher end of target zone (85%). BE PATIENT…IT USUALLY TAKES ABOUT 6 MONTHS TO GET TO 85%, SO BUILD SLOWLY. RESTING HEART RATE vs. EXERCISING HEART RATE

MEASURING YOUR HEART RATE Using 2 fingers, locate your carotid artery on the side of your neck. Place two fingers on this artery & count the number of beats in a 30 second interval. Multiply this number by 2 in order to determine beats per minute.

DETERMINE MAX HEART RATE Look up your age or round up to nearest age. Note your target heart rate range and your maximum heart rate. Age Target Heart Rate Zone (50-85%) Average Max Heart Rate (100%) 20 years 100-170 BPM 200 BPM 30 years 95-162 BPM 190 BPM 35 years 93-157 BPM 185 BPM 40 years 90-153 BPM 180 BPM 45 years 88-149 BPM 175 BPM 50 years 85-145 BPM 170 BPM 55 years 83-140 BPM 165 BPM 60 years 80-136 BPM 160 BPM 65 years 78-132 BPM 155 BPM 70 years 75-128 BPM 150 BPM

CHOOSE ACTIVITIES THAT YOU LOVE! What type of exercise do you like to do? Do you like to exercise in a group or as an individual?