1. Everyday Fitness © 2008 Purdue Research Foundation

2. Program Goals  By the end of this class you should be able to: Define physical well-being through better health Recognize basic health problems associated with lack of exercise Understand levels and forms of exercising Create an exercise timeline Demonstrate physical exercise techniques © 2008 Purdue Research Foundation

3. The Ideas of Physical Well-being  Exercise has been shown to increase: Heart health Muscular strength Endurance Flexibility Sharpen the mind Perception of self Reduce stress © 2008 Purdue Research Foundation

4. Why Does Exercise Help?  Body composition Fat versus muscle  Sleep Fall asleep faster Deeper sleep  Nutrition Less hungry Snacks  Relaxation © 2008 Purdue Research Foundation

5. Health Problems from Lack of Exercise  Heart Problems Heart attacks (myocardial infarction)  What are the signs?  What happens in the body?  Why does exercise change this? Oxygen  Heart rate  Heart strength © 2008 Purdue Research Foundation

6. What a Heart Attack Does to the Heart © 2008 Purdue Research Foundation

7. Health Problems from Lack of Exercise  Overweight/obesity  High cholesterol  High blood pressure  Poor circulation © 2008 Purdue Research Foundation

8. Overweight and Obesity  In 2006, 27.8% of adults in Indiana were obese  Only 47% of people reach the recommended level of physical activity 15% are inactive/sedentary  Sedentary lifestyle = weight gain © 2008 Purdue Research Foundation

9. Are You Overweight?  Fit versus fat  Determining the truth Scale BMI  Government guidelines Body fat analysis © 2008 Purdue Research Foundation

10. Body Mass Index (BMI)  <18.5 BMI is underweight  18.5-24.9 BMI is healthy  25-29.9 BMI is overweight  >30 BMI is obese © 2008 Purdue Research Foundation

11. BMI Problems  The BMI is good for general estimating, but: It can overestimate body fat for athletes It can underestimate body for seniors © 2008 Purdue Research Foundation

12. Weight Management  Balance calories in versus calories out  What is a Calorie? Energy used to increase temperature 1 degree One pound of body fat contains 3,500 Calories  Exercise will boost calorie burn © 2008 Purdue Research Foundation

13. Levels of Exercise  Inactivity  Household  Occupational  Moderate intensity  Vigorous intensity  Weight bearing © 2008 Purdue Research Foundation

14. Forms of exercise  Running  Swimming  Lifting weights  Cleaning and chores  Playing outside  Cooking  Anything with movement! © 2008 Purdue Research Foundation

15. Where to Exercise?  Anywhere! Find a location that meets your needs. Outside At home At work At the gym © 2008 Purdue Research Foundation

16. Outside  In the backyard  On the road  At a park  Sport fields  Golf course  Fishing © 2008 Purdue Research Foundation

17. Indoors  Home Equipment  Work Standing Lifting Stretching  At Play Bowling Soccer © 2008 Purdue Research Foundation

18. At the Gym  Aerobic classes  Exercise machines  Group sports  Weight equipment Free weights Machine weights  Personal trainers © 2008 Purdue Research Foundation

19. Components of a Program © 2008 Purdue Research Foundation

20. Main Components of Exercise  Stretching  Strength training  Aerobic exercise © 2008 Purdue Research Foundation

21. Stretching  Warms up the muscle before exercise  Be slow and gentle pain = damage  Use as cool down method to reduce discomfort later  Useful for relaxation © 2008 Purdue Research Foundation

22. Strength Training  Push-ups  Sit-ups  Lunges/squats  Slow versus fast exercise  Use weights © 2008 Purdue Research Foundation

23. Aerobic Exercise  Aerobic Exercise What is aerobic exercise?  Best for heart health and weight loss Heart rate  Average adult = 60-100 beats per minute  Athlete = 40-60 beats per minute  Max heart rate Check your rate © 2008 Purdue Research Foundation

24. Target Aerobic Heart Rate © 2008 Purdue Research Foundation

25. Exercise Timeline  How to start When do you plan to start exercising?  Next month, week, or tomorrow…  Assess your time When can you exercise? What to do before you start  Ask your doctor if you have medical conditions that could interfere (e.g., heart problems, joint pain) © 2008 Purdue Research Foundation

26. Exercise Timeline  First time exercising Importance of stretching Overloading  Too much too fast Typical soreness Food and water  When should I eat before exercising?  Do I need sports drinks? © 2008 Purdue Research Foundation

27. Exercise Timeline  Continuing over time Plateaus and barriers  Increase regimen  New activities Set small victories Reward yourself © 2008 Purdue Research Foundation

28. Available Resources  INShape Indiana www.in.gov/inshape  Local fitness centers  Personal trainers  Other options © 2008 Purdue Research Foundation

29. Acknowledgements  This product was funded by a grant awarded under the Workforce Innovation in Regional Economic Development (WIRED) Initiative as implemented by the U.S. Department of Labor’s Employment & Training Administration. The information contained in this product was created by a grantee organization and does not necessarily reflect the official position of the U.S. Department of Labor. All references to non-governmental companies or organizations, their services, products, or resources are offered for informational purposes and should not be construed as an endorsement by the Department of Labor. This product is copyrighted by the institution that created it and is intended for individual organizational, non- commercial use only © 2008 Purdue Research Foundation