Overcoming Your Plateau: Making Fitness Work for You
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- Melvin Williamson
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1 : Making Fitness Work for You Presented by BHS Call: Visit: BHS. All rights reserved. 1 Training Summary Workout plateaus are a normal process. Think of it as your body telling you to make some changes in your current program so you can continue seeing results. Getting past a plateau can be challenging, but there are steps you can take to do it. This seminar will assist participants in finding ways to break their workout or weight-loss plateaus. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 1
2 Objectives Participants will: Identify ways to increase the intensity of workouts. Identify your target heart rate range and how to use it effectively. Learn to determine Rated Perceived Exertion (RPE) and use it during exercise. Identify the benefits of interval training. Learn to strength train efficiently. Learn ways to switch up workout routines. Identify tips for staying motivated to exercise. Learn how to set S.M.A.R.T. goals. Understand how to effectively support your fitness efforts. Call: Visit: BHS. All rights reserved. 3 Increase the Intensity Call: Visit: BHS. All rights reserved BHS, All rights reserved. 2
3 Finding your Target Heart Rate 1. Find your resting heart rate (RHR) in beats per minute (BPM) Take pulse for 30 seconds and multiply number by 2 2. Find your max heart rate (MHR) MHR = (220 - AGE) 3. Choose range of intensity Typically between 60 and 80 percent of max heart rate 4. Plug these numbers into the Karvonen Formula [(MHR-RHR) x % intensity] + RHR Example: RHR = 64 MHR = 195 [(195 64) x 0.60] + 64 (131 x 0.60) = Target Heart Rate = 143 BPM Range = BPM Call: Visit: BHS. All rights reserved. 5 Using Rate of Perceived Exertion (RPE) Rate of Perceived Exertion is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. The RPE scale is based on the physical sensations a person experiences during physical activity. There is often a high correlation between a person s perceived exertion rating times 10 and the actual heart rate of that person. For example, if a person s rating of perceived exertion (RPE) is 12, then 12 x 10=120; so the heart rate should be approximately 120 beats per minute. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 3
4 Interval Training Interval training is simply alternating bursts of intense activity with intervals of lighter activity. There are many benefits to interval training: You ll burn more calories. You ll improve your aerobic activity. You ll keep boredom at bay. You don t need special equipment. Sample interval workout: Warm up for 15 minutes. Then, run, bike or row for 3 minutes at percent of your maxium heart rate; take 3 minutes active recovery (you re still moving, but at an easy pace) then repeat the 3 on/3 off pattern 3 to 4 more times. Finish with a 10 minute cool down. Call: Visit: BHS. All rights reserved. 7 Add in Strength Training Call: Visit: BHS. All rights reserved BHS, All rights reserved. 4
5 Efficient Strength Training Aim to do compound exercises Target multiple muscle groups and joints in one exercise Strength train at least twice a week Try to work all major muscle groups Combine movements to get the most bang for your buck Bicep Curl/Shoulder Press Lunge/Abdominal Twist Squat/Chest Press Plank/Row Call: Visit: BHS. All rights reserved. 9 Switch it up Research shows that the human neuromuscular system adapts to repeated movement patterns. What this means is that by performing the same exercises every time we exercise, we no longer stimulate the body. Change your method of performing an exercise Try new exercises Vary your exercise order Vary the number of sets or repetitions Switch up the equipment you use Call: Visit: BHS. All rights reserved BHS, All rights reserved. 5
6 Tips for Staying Motivated to Exercise Make it fun Make it part of your regular routine Join forces Reward yourself Be flexible Set S.M.A.R.T. goals Call: Visit: BHS. All rights reserved. 11 Setting S.M.A.R.T. Goals S M A R T Specific: The goal should identify a specific action or event that will take place. Measurable: Include in the goal the measurements to be used to determine that results have been achieved. Attainable: Goals should be challenging, but it is also important that they are achievable (realistic). Relevant: Goals need to pertain directly to the performance challenge being managed. Time bound: Allow enough time to achieve the goal but not so much that it can be forgotten about. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 6
7 Support Your Fitness Develop good eating habits Eat three meals and two snacks daily Eat nutritiously Avoid comfort foods Eat slowly, with full awareness Get enough sleep Invest in healthy relationships Call: Visit: BHS. All rights reserved. 13 Personal Action Plan Based on today s training, what are two strategies you can begin working on to better your life? List obstacles that may get in your way (i.e. cost, time, fear), and identify plans to get around them. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 7
8 About BHS BHS is in the business of bettering lives so employees bring their best selves to work. Call: Visit: BHS. All rights reserved. 15 Contact BHS Available 24 hours a day, 7 days a week Language Line / TTY Accessible Access Your MyBHS Portal: Visit click My BHS Portal, enter your company s username and click LOGIN NOW. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 8
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