BEST U CREATED BY: HEALTHY U TEAM

Transcription

1 BEST U CLASS TITLE: EXERCISE CORE CREATED BY: HEALTHY U TEAM

2 Agenda Basic and benefits of physical activity Components of exercise Create an exercise plan

3 SMART Goal Review What was a short-term goal from a previous class? How consistent were you in food and activity tracking? Did you accomplish a short-term goal? How did you feel when you accomplished it? What were your barriers? How did you overcome your barriers?

4 Why exercise?

5 Benefits of Physical Activity Increases Mental well-being Energy Quality of sleep Self esteem Overall health, endurance and strength Flexibility and balance Lean muscle mass Bone density Metabolism and calorie burning Decreases Stress Cholesterol and triglycerides Blood pressure Risk of heart attack Risk of some cancers and type 2 diabetes Risk of injury (i.e. slips, trips, falls) Body fat, weight and BMI Risk of osteoporosis Needs for some medications

6 Deficit vs. Zero Sum Gain Math 140 Food and Exercise Math Daily Goal Daily Goal + Exercise "I get to eat this much!" Create a deficit Calorie Goal Exercise

7 Skills Application Our bodies are designed to move frequently so physical activity is a return to basics. How has the environment changed to remove physical activity from our daily lives? If physical activity is so good for you, why do so many people leave it out of their day?

8 Incorporating activity into your day Each day contains 1,440 minutes how can we create opportunities for 30 minutes of exercise? Daily Breakdown 98% 2% 2% Minutes in Day Exercise Time

9 Let s start SMART Proper equipment Take precautions Be aware of personal safety

10 Types of Physical Activity Cardiovascular Exercise o The ability to perform rhythmic, aerobic activity using large muscles groups for an extended period of time - Examples: walking, running, cycling, swimming o Good for the heart, lungs and blood vessels Muscular Strength & Endurance o Strength the force a muscle produces in a single all-out effort (heavy resistance, few repetitions) Examples: a lift, a jump o Endurance the ability of a muscle to contract in succession (light resistance, many repetitions) Examples: step-ups, high knees o Builds stronger muscles, bones and joints; increases muscular endurance Flexibility o The ability of the joints to move through their full range of motion Examples: stretching, yoga o Improves posture, balance and coordination; decreases risk of injury

11 Components of Exercise Warm-up: easy, low impact activity that prepares the body for movement (gradual increase in heart rate and muscle temperature) o Duration: 2-10 minutes at low intensity Conditioning the bulk of the time spent being physically active o Duration: work toward 30 minutes/day at a moderate intensity o 30 minutes = 30 minutes; could be in 5 or 10 minute increments over the course of the day! Cool-down easy, low impact activity that allows the body to return to a resting state (gradual decrease in heart rate and blood pressure) o Duration: 2-10 minutes at low intensity Stretching muscles are more receptive to lengthening when warm o Duration: 2-10 minutes, can be part of cool-down; breathe deeply and hold stretches seconds

12 F.I.T.T. Principle for Cardiovascular Exercise F = FREQUENCY how often I exercise I = INTENSITY how hard I exercise T = TIME/DURATION how long I exercise T = TYPE what activities I do for exercise

13 Let s Get F.I.T.T. FREQUENCY 3 to 5 times per week is optimal INTENSITY Moderate intensity based on the talk test TIME 30-minutes per session (or 3 x 10 minutes) AND 150-minutes per week TYPE Things I like to do walk, hike, bike, swim, etc.

14 Skills Application Use the FITT principle and calendar provided to outline your personalized activity plan for the next 5-weeks.

15 Exercise Tracking My Fitness Pal Why tracking? Tracking devices Garmin Vivofit Fitbit Jawbone

16 Exercise Diary This is the exercise diary page You can also enter your exercise for the day on the exercise tab on your home page

17 Exercise Totals Your exercise for the day will get added below and your daily goal will be readjusted

18 Setting SMART Goals What is your short-term goal from this class? What are your food and activity goals for next week? How confident are you that you can complete these goals? If less than 7, let s re-think! Don t forget to track!

19 Inspirational Photos