Physical Fitness and Health Presented by: Created by: Brianne Kraai Exercise The CDC recommends that adults get at least 150 minutes of exercise per week in order to be healthy In order to achieve the maximum health benefits from exercise you should be incorporating all 3 types of physical activity into your fitness plan
150 or more minutes of moderate aerobic exercise 2 or more days with strength exercises 2 or more days with flexibility activities Aerobic Aerobic exercise is anything that requires movement of most the body while also increasing the heart rate, oxygen intake and body temperature. Moderate aerobic activity should be difficult, but not painful. You should be able to carry out a conversation.
Examples: walking, jogging, running, swimming, biking, boxing, dancing, stairs, etc. Benefits of Aerobic Activity Improved mental health Improved stamina Stronger heart and lungs Increase in red blood cells Weight loss Stronger immune system
Improved muscle health Reduced risk of diseases and health conditions Strength Strength exercise is any type of exercise the builds muscle strength and mass. Also known as anaerobic exercise One should do 8-10 strengthening exercises for 2-3 days a week 2-3 sets of around 8-12 reps
Examples: Free weights, cable machines, body weight exercises, resistance bands, ankle weights, etc. Benefits of Strengthening Activity Increased bone, muscle, tendon, and ligament strength Improved balance Increased endurance
Improved cardiac function Elevated LDL good cholesterol Decreased chance of injury and falls Decreased chance of osteoporosis Flexibility Flexibility exercises are moves that help improve ones range of motion of muscles and joints One should do flexibility exercise at least 8-10 exercises 2-3 days a week, but everyday is best
Hold each move for 10-30 seconds for maximum benefit Best to stretch once the body is heated (warm up/cool down) Examples: Stretching, yoga, or Pilates Benefits of Flexibility Exercise Improved balance and coordination Increase ease of other types of exercise Reduce soreness
Reduce tension in muscles Improve range of motion Inactivity We all know that being active is importantbut many people still are reluctant to exercise. Many people think that they are too old, they will harm themselves, it will make a past injury more severe, they need to have access to a gym, or that it is too hard
Being inactive is very risky More hospitalizations Loss of movement More medications Increased risk of injury and disease
Exercise for Weight Loss Never let your body plateau. Change it by following the following principal: Get FITT Frequency
Intensity Time Type Weight Training AND Cardio One or the other is not enough. More muscle allows for higher calorie burn. One pound of fat burns 2 calories a day versus 6 calories a day with muscle Exercise for Weight Loss
Fuel up accordingly Eating some carbs prior to your workout helps to improve your performance in the gym. Caffeine has also shown to increase your calorie burn if consumed 1 hour prior to your workout. Cleaning Eating All the workouts in the world will not help if you are consuming the same amount of calories burned. Key is cutting out added sugars and sticking with lean protein,
healthy fats, whole grains, and fruits and veggies. Making Exercise a Habit Workout with someone making it a time to also be social may help you be accountable and look forward to your workout together Schedule your workouts Dont overwhelm yourself set small achievable goals Log your steps Stick it out it usually takes about 2 weeks to form a habit
Want some support in getting more active? Exercise Classes Pine Creek Cardio Drumming Thursdays 5:15-6:00pm Grand Rapids
Yoga Wednesdays 4:30-5:30pm Fitness Assessment Gain free access to the NHBP Fitness Centers in Grand Rapids or Pine Creek! Schedule a fitness assessment with a Health Educator Grand Rapids: Brianne Parrish at 616.514.3652 Pine Creek: Shelby Gibson at 269.729.4422
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