1. Exercise is as close to the miracle pill as one can get…. Weight loss, appetite control, improved mood and self esteem, energy kick, and longer life span!

2. Skinny people can be unhealthy in many ways Overweight people can be healthy in many ways So what defines healthy and fit?

3.  Pedometers  Ave male is 6000 steps per day  Ave female is 5300  Goal is 10,000!  Should come in 10 minute bouts  10 min brisk walk is about 1200 steps  15 min mile walk is 1,900 steps  So if regular activity does not get you to 10,000 then exercise must make up the difference  Ex. 2 mile brisk walk is about 4770 steps half the recommended

4.  Read pg 65 and choose at least 5 that pertain to you

5.  Helpful ideas to improve your Cardiovascular endurance, muscular strength and endurance and body flexibility

7.  Exercise should be moderate to vigorous  Must monitor heart rate  Must be aerobic- involves major muscle groups  Duration is 20-60 minutes depending on intensity (vigorous= 20/ moderate = at least 30) 5 days a week  Combinations work but total of 2 ½ hours of moderate or 1 ¼ of vigorous each week is min.  The more you do the more disease prevention and life enhancing results

8.  Start with similar intensity for 3 weeks  Progress by increasing duration by 5-10 min per week and by 4 th or 5 th week increase frequency to 5 days per week

9.  Overload Principle- to improve demands on the muscles must be increased systematically and progressively over time.  Weights lifted must be significant enough to produce development

10.  Strength- few reps at near maximum  Endurance- many reps at lower resistance  Isometric- push or pull against immovable object  Dynamic- requires muscle contraction and movement of a body part ◦ Free weights- ◦ Fixed resistance machine ◦ Stability ball ◦ Elastic bands

11.  Select exercises for all major groups  Never lift alone  Warm up properly  Large muscle groups first  Work opposing muscles equally  Perform exercises in controlled manner  Use entire range of motion  Breathe naturally  Avoid holding breath while straining  Allow recovery time  Discontinue if painful  Stretch at the end

12.  To increase muscle size and mass= increase your protein intake ◦ Ex peanut butter,tuna sandwiches, milk, yogurt, fruit before and after workouts ◦ Best to consume the protein in the hour following exercise

13.  Slow sustained stretching is best…  Should only stretch to mild discomfort stage  Gradually start with 10 second stretches and progress to 30 second  2-3 days per week  Work on flexibility at the end of the workout after muscles are warmed up

14.  Results from weak abdominals  Lifting incorrectly  Beds and sleep style, pillows  Sitting and standing posture  Greatly reduced by exercise

15.  Daily physical activity logs- ◦ May be kept electronically or on paper ◦ Include date, time, exercise, duration and comments ◦ See page 89 for sample ◦ Look for a phone app ◦ Due once every 2 weeks