Benefits of activity and physical exercise STAMINA

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1 Benefits of activity and physical exercise 1. You will have a better quality of life 2. It reduces the probability of having: A heart attack or stroke, osteoporosis, type 2 diabetes, high blood pressure, cholesterol or being overweight 3. It improves your mood (you are less likely to feel depressed) 4. It helps you sleep 5. It helps you improve your work, study and performance in recreational activities 6. It helps you to be more social 7. Being physically active lowers your risk for some types of cancer STAMINA 1. Continuous training systems: 1. Steady running. This involves running at low intensity, at a constant rhythm. It is usually done on flat ground. It is used by all types of athletes. Example. Run 15 minutes at beats per minute (heart rate ) 2. Fartlek. This is a game where you have to run at different speeds. It involves changing your speed during the exercise. In general, it is focusing on aerobic stamina 2. Interval training systems: This involves dividing the training load into parts, with recovery periods between each period. Recovery could be complete or not. Intensity here is always over 70%- 75% of your maximum heart rate Interval training is focusing on anaerobic stamina 3. Combined training systems: 1. Full body workout/total training. It consists on a combination of steady running and strength or gymnastic exercises. After each exercise you always run. 2. Circuit training. This involves completing a certain number of activities at various different locations called stations. You begin at a specific station and finish training when you have completed the activities at each one. In this case, you don t have to run after each exercise like you do in total training.

2 Combined systems workout both categories: aerobic and anaerobic stamina STRENGTH Our strength develops progressively to reach a maximum at approximately 30 years old, it is important not to overwork joints, tendons and muscles with maximum strength exercises until your body has stopped growing. This idea does not mean you are not able to improve your strength, but strength endurance training is more suitable at your age. 1. Repetitions This involves repeating a specific number of exercises, which are separated by a break to rest. When you have a lot of repetitions, they are divided into sets and you rest between each set. Hands free: This involves using your body as your resistance weight. Light equipment: Like medicine balls and elastic bands Weights and machines: They help you to work and develop specific muscle groups Circuits. This consist of executing a certain number of activities located in a space called a station Experts recommend us: (in order to improve our strength) Workout 2-3 times per week minutes long 6-15 repetitions for each exercise 1-3 series for each exercise 0,5-1kg weight increases

3 FLEXIBILITY Flexibility is regressive ability; we have a lot when we are young and, especially if we do not work it out, slowly lose it over the years. A lack of flexibility is one of the main reasons we suffer muscle and tendon injuries besides decreasing the performance of the sports practiced 1. Stretching 2. PNF (proprioceptive neuromuscular facilitation) 1. Stretching. To be effective, you must stretch for 10 to 20 seconds. Passive. Passive movements are produced by an external force (for example, gravity or the help of a classmate) Active. Active movements are produced on your own, voluntarily, by the force of a muscle contraction. 2. PNF. It has three phases: Passive Stretching the muscle group to its limits for seconds Contracting the muscle, creating tension, for 10 seconds Further stretching. Re stretching the muscle a little bit further for 10-15

4 Heart Rate Intensity

5 MAXIMUM HEART RATE PREDICTED: 220-AGE Heart Rate BPM Walking as fast as you can around the park for 20. RaceWalking Steady state running for 20 around the lake 3 sets of 600m. at maximum speed, with recovery. Full body workout With 8 aerobic exercises of 1 30 last.