Objectives Benefits and components of regular exercise How to calculate your targeted heart rate Develop strategies for staying committed to fitness Create a personal fitness plan

Benefits of Exercise Improves your mood Reduces risk of chronic diseases Promotes better sleep Helps you manage your weight

Benefits of Exercise Increases bone density Strengthens your heart and lungs Gives you more energy and endurance Satisfaction - a sense of control and accomplishment Self-nurturing

Basic components of physical fitness Cardio respiratory Endurance Muscular Strength Muscular Endurance Flexibility

Creating a personal fitness plan For healthy adults under the age of 65, the American Heart Association and the American College of Sports Medicine recommends:  30 minutes of moderate-intensity aerobic activity (such as brisk walking, swimming) 5 days a week or at least 20 minutes of vigorous activity (such as running, spinning) 3 days a week.  Strength training twice a week. If you want to lose weight or meet specific fitness goals you may need to go above the minimum recommendations. Use the F.I.T.T. Principle: Frequency, Intensity, Time, Type The more active you are the greater the rewards. Always include a warm up and cool down. Remember to stretch.

Optimize your fitness plan through: Specificity Overload Regularity Progression

Calculating your heart rate Calculating your heart rate:  Subtract your age from 220.  Multiply your maximum heart rate by 0.6 to get your lower limit.  Multiply your maximum heart rate by 0.8 to get your upper limit.  Healthy Heart Zone = 50%- 60% of maximum heart rate  Fitness Zone = 60%-70% of maximum heart rate  Aerobic Zone = 70%-85% of maximum heart rate Aerobic vs. Anaerobic

What Exercise Choices Do You Have? Cardio Outdoor Cardio Indoor Interval Training Quick Cardio Bursts Strength Training/ Weight bearing

Overcoming Barriers “I don’t have time to exercise.” “Exercise is boring.” “I’m too tired.”

Overcoming Barriers “I’ve tried to exercise in the past and couldn’t stick with it.” “I’m too stressed to exercise.” “I haven’t yet seen any results, why stay with it?”

Incorporating activity into your daily life Do something physical while you talk on the phone or watch tv. Household chores burn lots of calories- Take fitness breaks from your desk At airports, use time between flights for a brisk walk around the airport. Take stairs instead of the elevator or escalator. Be active during your errands Walk or go bike riding with your family after dinner. Take your dog for a long walk. Make the most of your commute. Plan active outings with your friends and family.

Keys to Success Set your goals and determine what is going to motivate you to follow through Review and recommit to your goals often Have a plan and be organized Make exercise a habit that you do without question Be sure to have a contingency plan so you are prepared for obstacles before they happen

Keys to Success Don’t work too hard or not hard enough Add variety Include healthy eating Record your progress Use a pedometer Have fun Reward yourself

BALANCING LIFE’S ISSUES Exercise 101