Presented by Sarah Ripplinger Easy Fit Presented by Sarah Ripplinger

What is a physical activity? Anything active that you do for a sustained period of time Walking Swimming Aerobics Cycling Lifting weights Playing sports Aerobic (20mins+ continuous elevated heart rate) Anaerobic (intense spurts with rests in between)

Why physical fitness is important Good for your health Lower blood pressure Lower incidence of coronary heart disease Reduced chance of adult onset diabetes Reduced risk of colon cancer Reduced risk of falls and injuries Reduced chance of osteoporosis Detoxifying

Why physical fitness is important Good for your body Lower body weight and body fat composition Less chance of obesity Increased strength and endurance Increases circulation and metabolism

Why physical fitness is important Good for your emotional state Reduced risk of depression Reduction in hypertension/stress More energy throughout the day

Why physical fitness is important Good for life! Longer life expectancy Reduced risk of premature death

Our Bodies Are Designed to Move! 4 components of physical fitness Muscular strength (8-12 reps) Muscular endurance (12-15 reps) Flexibility (15-30 seconds) Cardio respiratory fitness (20-30 minutes)

The FITT Principle For aerobic fitness Frequency: 2-3 times per week to maintain 3-6 times per week to improve Intensity: Heart Rate Target Zone Time: 20-30 mins (beginners 5-15 min spurts) Type: Any type of aerobic activity that keeps your heart rate elevated

The FITT Principle for Strength, Endurance and Flexibility 2-4 times per week 3-5 times per week 2-7 times per week I High resistance Low resistance Stop before pain sets in T Low repetitions/ 1-2 sets of 8-12 reps High repetitions/ 1-2 sets of 12-15 reps or more 15 seconds or more to increase range of motion. 1-3 sets Near maximum resistance Low to Moderate resistance Stretch muscles used in workout

The SAID Principle SAID: Specific Adaptation to Imposed Demand Focusing on one part of your body will improve that part but not others (bicycling) Importance of cross training Need to overload muscles when weight training Always train before you increase intensity

Health Screening Par-Q questionnaire for first-time fitness participants Talk to your doctor about health conditions before starting a new fitness routine Check medications that could make you dizzy or faint Heart and muscle, bone and joint conditions Par-Q: physical activity readiness questionnaire

Heart Rate Monitoring Radial artery method Carotid artery method Start your count at zero, not 1.

Calculating BPM Aerobic heart rate: no. of beats in 10 seconds x 6 Resting heart rate: no. of beats in 30 seconds x 3

Monitoring Your Heart Rate Hmax: This is a very high heart rate, you should aim for 70-85% of your Hmax Subtract your age from 220 Rmin: Low end of aerobic range in beats per minute (bpm) 220-age x 0.70 = Rmin bpm Rmax: Maximum aerobic capacity in pbm 220-age x 0.85 = Rmax bpm

Alternative Methods of Determining Exercise Intensity The talk test Checking in with yourself

Types of Muscle Soreness Acute Onset Muscle Soreness: during or immediately after Delayed Onset Muscle Soreness (DOMS): occurs 24-48 hours after a workout

Preventing Muscle Soreness Aerobic exercise Warm-up Gradually increase intensity Cool down Stretch Drink plenty of water

How often should I exercise? 20-30mins 3-5 times per week Integrate exercise into your daily routine Take the stairs instead of the elevator or escalator Walk or bike to the store Take time at home for sit ups, push ups, stretching

The Importance of Good Nutrition Canada’s Food Guide (Google it!) Eat a balanced diet The more you exercise, the more calories you’ll burn Importance of protein and iron for women Lots of fresh vegetables and fruits Complex carbohydrates: quinoa, whole grains, rice

Affordable Ways Exercise Community centres Meetup Groups (search for exercise) http://www.meetup.com/cities/ca/bc/vancouver Organize an activity group with friends Local pools Outdoor lighted tracks Daily habits

Women Only Fitness Centres Curves: www.curves.com She’s Fit: www.shesfit.com Steve Nash Fitness World women’s only areas: www.snclubs.com

YouTube Videos to Follow https://www.youtube.com/watch?v=QAiHKXmmYW0 https://www.youtube.com/user/balancefitness?feature=watch https://www.youtube.com/watch?v=hmFjQE5qLzQ

Questions? Sarah Ripplinger sripplinger@gmail.com

Let’s Try a Basic Workout https://mail.google.com/mail/u/0/?shva=1#inbox/13e39516d6364f4b