HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Three.
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Transcript of HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Three.
HEALTHY HABITS FOR LIFE
A Common Sense Approach to Healthy Living
Week Three
Move It:A Healthy Approach to
Fitness Benefits of Physical
Activity Making a Lifelong
Commitment to be Active Setting Up a Fitness
Program
Benefits of Regular Physical Activity
Focus on how good exercise can make you feel…
Celebrate the physical benefits of regular activity…
Making a Lifetime Commitment to be Active
There is no one ideal program.
Start slow and gradually progress.
ANY activity is better than no activity.
Tips to get you moving!
Activate your lifestyle. Make fitness fun. Anticipate the unexpected. Be comfortable. Do not overdo a good thing.
Setting up a Fitness Program
Aerobic Conditioning Strength Training Stretching
Aerobic Conditioning
Definition:
Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.
Aerobic Conditioning
Frequency: Aim for 5 times/week Duration: 20 minutes or more Intensity: 60 –80% of maximum heart rate Maximum Heart Rate = 220 – Your Age Warm Up Cool Down
Strength Training:
Definition:
Exerting force against resistance in order to increase muscular strength.
Strength Training:
Include about 6 – 8 different exercises that work all of the major muscle groups.
Do between 8 – 12 repetitions of each exercise.
Train 2 – 3 times per week. Rest 48 hours between sessions.
Strength Training: Getting Started
Abdominal crunch Modified wall push-up Overhead press Biceps curl Upward Row Squat-chair, Sit-stand
Stretching:
Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.
Stretching:Guidelines for success
Stretch while muscles are warm. Do not over stretch. Hold each stretch for 20 seconds. Listen to your body. Stretch at least three times each week.
A Healthy Approach to Fitness: Goals
Begin increasing your activity level.
Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching.
Record your activities in your Food and Activity Journal.