1. Lifetime Fitness

2. What can physical activity do for me NOW?
Increased energy
More resistance to fatigue and more energy for daily tasks
Improved appearance
Easier to control weight
Increased muscular strength
Help in dealing with stress
Improved overall health
Improved self-image
Improved physical performance
Improved ability to sleep
Improved overall daily functioning

3. Lowering your risk factors
Improving cardio respiratory fitness
Strengthening the heart and lungs
Lowers blood pressure, improves immune system
Raises good cholesterol
Improving flexibility
Improving the range of motion for your joints
Reduces tightness and risk of injury
Improving muscular strength and endurance
Strengthens bones, reduces body fat
Prevent back pain, lean body mass

4. Improving body composition
Ratio of lean body weight to fat weight
Improves metabolism
Increases energy levels
Improving stress control
Fights depression
Improve ability to work and play
Reduce chance of alcoholism, drug addiction, or suicide

5. Developing a positive attitude
Overcome the negative attitudes toward exercise
What are some common excuses or negative attitudes for not exercising?
How do you overcome those mentally ?

6. Overcome the negative attitudes toward exercise
I’m too tired
Exercise is boring
Exercise is inconvenient
I do not have the skill or coordination to do fitness activities
I’m too out of shape there’s no hope
I don’t need to exercise
I do not have enough time to exercise
I don’t want to mess up my hair or get sweaty
I will start exercising tomorrow

7. How much physical activity do I need?
About 14 % of young people report no recent vigorous or light moderate physical activity
Physical activity doesn’t have to be strenuous, only moderate to achieve health benefits.
Benefits will be greater if you manage the frequency, intensity, time, and type of activity. (FITT)
Need to get _______________ minutes of moderate intensity physical activity per day
30 – 60 minutes

8. 15 minutes
More vigorous
Shorter duration
30 minutes
Walking stairs
Running 1.5 miles
Jumping rope
Bicycling 4 miles
Playing basketball
Swimming laps
Water aerobics
Walking 2 miles
Raking leaves
Pushing stroller 1.5 miles
Fast social dancing
Shooting baskets
Walking 1.75 miles
Garden work
Playing touch football
Playing volleyball
Washing windows or floors
Washing and waxing a car
Each of these activities burns about 150 calories of energy.
30 minutes
Less vigorous
Longer duration
45-60 minutes

9. The Health Fitness Pyramid
Level 1:  Enjoy an active lifestyle (7 days a week)
Get physically active.
Accumulating just 30 minutes of activity a day: slows or stops the loss of function that comes with a sedentary lifestyle.
Improving your quality of life.
Level 2:  Do aerobic workouts (3-5 times a week)
Include at least 20 minutes of continuous moderate to vigorous activity three or more times a week.
Walking, jogging, cycling.
Do it at an intensity that is 60 to 80-percent of your maximum heart rate
Increase intensity and duration gradually. Helps avoid injury.
Stretch to increase flexibility (3-5 times a week)
Inactive muscles become shorter, and their range of motion gets more limited.
Reverse that process by doing gentle stretching exercises before and after workouts and at other times during the week.
A five to ten minute routine should include all the major muscle groups.
Hold them for 15 to 30 seconds.
Gymnastics or yoga

10. The Health Fitness Pyramid
Level 3:  Strength training (2-3 times a week)
It protects and builds lean muscle mass; promotes healthier, stronger bones
Raises your body's metabolism so you burn fat faster -- even while you're resting.
8 to 12 exercises focusing on the major muscle groups.
Do up to 3 sets of 8 to 12 repetitions of each exercise.
Have at least two strength sessions a week with at least one day of rest in between.
Recreational activities (2-3 times a week)
Volleyball, tennis, softball, golf
Level 4 :  As often as possible
Learn a new sport or hobby, hike, ski, scuba dive, camp
Compete