1. The Importance of Exercise Matt Beaver

2. Why is Exercise Important? To promote muscle growth Enhances your cardiovascular system Increases live expectancy

3. Types of exercises include: Swimming Bicycling Lifting Weights Walking Running

4. There are two types of exercises 1)Aerobic Exercises – These types of exercises require stamina. They allow you to strengthen your heart. -Swimming, walking, running, and bicycling are types of aerobic exercises.

5. 2) Anaerobic Exercise – Requires the use of strength in short bursts. This type of exercise is used to promote muscle growth. - Lifting weights is a type of anaerobic exercise.

6. What effect does exercise have on my heart? Your heart is one of the main organs in your body. Its main purpose is to regulate the blood flow throughout the various parts of your body. Exercise helps keep your veins and arteries open and free of plaque build-up. Plaque – a sticky substance that binds to the artery wall and makes it more difficult for blood to pass through.

7. Can you tell which Heart is healthy?

8. How often should I exercise Exercise length depends on what type of exercise you’re doing! - Aerobic exercise require you to reach your Target Heart Rate (THR). - Anaerobic exercise should be done 3-5 times a week for at least 20 minutes each time.

9. Target Heart Rate (THR) – your THR will vary depending on the type of physical activity you’re engaged in. -For moderate physical activity an individuals THR should be between 50- 70% of their maximum heart rate -For vigorous physical activity an individuals THR should be between 70- 85% of their maximum heart rate **Once you have reached your THR it should be maintained for twenty minutes.

10. How to calculate your THR 1) 220 – your age = how many times your heart Beats Per Minute (BPM) For Example: 220 – 25 = 195 BPM 2) To get your THR: BPM x physical activity level % For Example: 195 BPM x.50 (50% for moderate physical activity) = 97.5 THR

11. Exercising is a choice You can choose to be healthy… Or you can choose otherwise