ARE YOU FIT? Forever Young Fitness™ (CEO John and Nancy Holly)

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Presentation transcript:

ARE YOU FIT? Forever Young Fitness™ (CEO John and Nancy Holly)

Why is fitness important Fitness improves overall health. Decreases the chances of illness and injury. Helps to promote a healthy and active lifestyle. LET’S GET GOING…..

BMI Table BMI Height (inches) Body Weight (pounds) Body Mass Index Table Normal Overweight Obese Extreme Obesity First calculate your body mass index (BMI) to see where you are on the chart: Normal Overweight Obese Extreme ObesityExample: a person who is 64 inches and weighs 163 lb has a BMI of 28 and is overweight ***flexibility for athletes with muscle mass

Components of Fitness…. Warm-Up (limbering, rhythmic..) Aerobics (cardiovascular- with O2) Muscle Strength/Muscle Endurance Flexibility (stretching) REST…….and Relaxation…..

AEROBICS – How To Proceed! Duration: minimum of 20 THR (target heart rate) Frequency: 3-6 times weekly Type: Cross-train (bike, jog, walk, jump rope,, etc….) Avoid overuse – doing the same activity day after day – diversify your aerobics – caution w/impact activities Enjoy what you are doing…

MUSCLE STRENGTH/ENDURANCE Muscle Strength: (absolute power) the ability of a muscle to exert maximum force for 1 repetition Muscle Endurance: (dynamic strength) the ability of a muscle/muscles to exert minimum force over a sustained period of time

DEVELOPING MUSCLE STRENGTH Repetition: 5 – 8 reps Sets: 1 – 3 sets w/ 2 minute rest interval Resistance: 85% - 90% of maximum effort Frequency: 2-3 times weekly with 24 – 48 hours rest between workouts

MUSCLE ENDURANCE Repetitions: 8 – 12 Sets: sets w/ 1-2 minute rest interval Resistance: 60% - 85% of maximum effort Frequency: 3 – 5 times weekly with 24 – 48 hours rest between workouts

GOOD EXERCISE CHOICES…. The squat – proper form is critical The crunch – breathing is important The plank – works abs Back extension – use good technique The press – shoulders Incline press – chest One-arm dumbbell row – back Cardio (elliptical, treadmill, bike, etc.) Tricep dips – triceps Push-ups

The Squat Proper form is critical…

The Plank Great for core strengthening (back, oblique's, and abs)! Remember to maintain a straight line from head to feet…

Cardio There are many forms of cardio exercise. Demonstrated here are the elliptical and stationary bike exercise equipment…

BENEFITS OF FLEXIBITY TRAINING (STRETCHING) Enhance/optimize performance Increase physical/mental relaxation Promote body awareness Reduce risk of injury Reduce risk of muscle soreness Reduce muscle tension

REST AND RELAXATION TECHNIQUES Proper breathing techniques (slow, rhythmic) Use visualization – visualize your optimal performance/body weight/wellness… Allow 1 day minimum rest per week for optimal wellness Avoid overuse – results from repeated stress placed on body without time for recuperation and rebuilding

REMEMBER Fitness has to be fun, something that you will want to do consistently. Working out with a partner is motivating, especially when one partner needs that extra push. Water is the best thing you can put in your body for replenishment. Always listen to your body, you should never risk getting an injury. Here is to a new you!