Matthew 11:28-30
The ability of the whole body to work together to the highest level possible ◦ Cardiovascular, muscular strength, flexibility, fat vs. lean relationship
The most important measure of your fitness is the condition of your heart The heart pumps non-stop, but to make a healthy heart it needs exercise to make it stronger Measurements: ◦ Resting pulse rate: the beats of your heart at rest With frequent exercise, your resting pulse will decrease, meaning your heart won’t have to work as much ◦ With exercise your cardiac output (blood volume per minute) and stroke volume (blood volume per stroke) increase
It is not how much you weigh! Muscle weighs more than fat. Your weight is not as important as your percentage of body fat. Things to examine to measure your fitness level: ◦ Body Image, how do you look in the mirror? ◦ Fat-skin fold test ◦ Body composition – range for your height and size ◦ Flexibility ◦ Resting Heart Rate
Before getting involved in a fitness program, distinguish what type of fitness is important to you ◦ Health Fitness focuses on development of good health ◦ Skill-related focuses on a particular skill set (sport)
Aerobic vs. Anaerobic ◦ Aerobic requires more oxygen use than normal (running) Important for improved cardiovascular health and weight loss ◦ Anaerobic is short bursts of energy with out oxygen (weight lifting) Important for muscular strength
Progression, as you train you will begin to had weight/reps/time ◦ Don’t overdue it! Start with low weights/reps/times and build gradually over time Specificity, train one particular area for development ◦ Want to improve jumping ability ◦ Remember, if you are too specific, your overall all fitness level may drop Cross Training, varying your training routine
Identify your goals ◦ Strength, speed, looks? ◦ Train to meet those goals
Intensity – at what heart rate do I want to train ◦ Attempt to train at 60-80% of your maximum heart rate ◦ 220 – your age= maximum heart rate (multiply by.60 or.80) Duration – how long should will I work out for ◦ minutes, based on intensity Frequency – How often should I work out? ◦ At least 3 days a week Motivation – How can I stay committed to train?
Warm-up and Warm-down ◦ Make sure to start session by getting body temperature up ◦ Does not require stretching, but start with a walk, then a jog to insure the blood is flowing ◦ When done with session, stretch. This will help muscles heal, relieve some discomfort, and make it easier to work out at you next session
Sleep is a necessary for your body to function ◦ You sleep in minute cycles Stage I: just fallen asleep, easily awaken Stage II: eyes roll, still easily awaken Stage III: Deep calm sleep, brain waves slow, muscles relax, heart slows, temp drops Stage IV: deepest sleep, may not awaken with loud sound REM: (rapid eye movement) eyes dart, dreaming takes place, body is almost paralyzed ◦ The cycle then repeats ◦ Your body needs to experience all of these phases