Transcript Exercise
Did anyone keep a food journal for the past two weeks? What, if anything, did anyone learn about your food choices and how much you are eating? Did anyone attempt to track their calories? Was anyone surprised by their answers? Did you learn anything about yourself and knowledge or lack of knowledge? Did anyone make a list of their goals? Long terms goals? Short term goals? 70% / 30% It will condition the heart, lungs and vascular systems Lowers blood pressure and resting heart rate Raises level of HDL cholesterol Lowers risk for cardiovascular diseases such as heart attack, stroke and other diseases such as diabetes and metabolic syndrome Controls weight Strengthens muscles and bones Improves sleep Boosts energy levels Functions as an anti-depressant Set aside a time each day to exercise Choose cardiovascular activities that you enjoy Slowly Add strength training into your routine Aerobic Walking Swimming Bicycling Elliptical Rowing Running training Strength training/ resistance training Push up Squats/ lunges Pull ups Using weights or resistance bands http://www.bodybuilding.com/exercises/find er/lookup/ Aerobic means with oxygen Improves cardiovascular conditioning Anaerobic means without oxygen Improves lean muscle mass If you are only interested in reducing your risk for heart disease, diabetes, high blood pressure and high cholesterol The recommended amount of time is 30 minutes of cardiovascular activity 5-7 days of the week Another recommendation by the American College of Sports Medicine A minimum of 3 sessions of 30 minutes of moderate to vigorous activity to improve cardiovascular fitness and manage weight Ideally 2 times per week Start with 4-6 exercises Each exercise should have 8-12 repetitions http://www.bodybuilding.com/exercises/find er/lookup/ You do not want to stretch cold muscles Warm up slowly increasing your intensity as your muscles become warmer Stretch after the workout and you have cooled down. Talk Test You should be able to speak full sentences comfortably without having to stop and catch your breath Progression to higher intensity exercise should be based on individual exercise tolerance Track your progress 3 methods to make aerobic exercise more challenging Increase the speed Increase the resistance Increase the duration Set goals To have a good workout means you have to work up a sweat No pain no gain To get a flat stomach you need to do a lot of crunches Exercise will transform fat into muscle If you can’t exercise regularly, why do it? You should stretch before exercise to prevent injury You have to join a gym to get in shape Weight training will bulk you up Your cardio machine is counting your calories Asymmetrical Pain Joint pain Swelling Set a regular time for activity Break activity into short periods Pick activity you like and that fits into your life Track your time and progress Set short term goals Vary activities to avoid boredom Workout with others Pick activities that are right for your fitness level