Physical Fitness How to Get Started!

Goal The goal of this lesson is to introduce participants to ways they can become more physically active.

Objectives After this presentation, participants will:  Know the key components of a fitness program  Be able to calculate their target heart rate for different exercise intensities, and will know how to measure their own heart rate  Have ideas for how to begin their own personal fitness program

Activity  Calculate and write down your maximum heart rate (in beats per minute)  Max rate = 220 – (age)  e.g. someone 35 years old has a max heart rate of 220 – 35 = 185 bpm

Activity  Now calculate target heart rate range for moderate and high intensity exercise  Moderate : 0.50 x (max rate) = lower limit 0.70 x (max rate) = upper limit  So our 35-year-old has a target range of (0.50 x 185) to (0.70 x 185), or bpm

Activity  Maximum : 0.70 x (max rate) = lower limit 0.85 x (max rate) = upper limit  So our 35-year-old has a target range of (0.75 x 185) to (0.80 x 185), or – 145 bpm

Activity  Learn how to measure your heart rate  Take your pulse at the radial artery in your wrist  Hold your index and middle fingers on your wrist and press lightly until you can feel your pulse  Count the number of beats in 15 seconds  Multiply this number by 4 to find your heart rate in bpm

There are 3 main components to a well- rounded fitness routine -aerobic exercise -strength training -stretching

Aerobic Exercise  Strengthens your heart  Boosts your mood  Strengthens your immune system  Helps manage several chronic conditions, including hypertension and diabetes  Reduces your risk for stroke, heart disease, diabetes, and certain types of cancer

Aerobic Exercise  When you’re beginning a new cardiovascular training program, it’s very important to start gradually.  A common reason for giving up on exercise is doing too much too fast.  Here are some ways to get off on the right foot.

Aerobic Exercise  If you want to begin a running routine, a good way to start is with a beginner’s interval training program.  These introduce running very gradually and are appropriate for almost any level of fitness.  Example: Couch-to-5k

Aerobic Exercise  Choose a set of local hiking or biking trails and make completing all of them your goal.  There are many to choose from in Southern Illinois!  Start with easier trails, and work up to more difficult ones.  It doesn’t matter how many attempts you need to finish a trail, as long as you keep trying!

Aerobic Exercise  Local gyms typically offer dance classes, spin classes, or other aerobic workout sessions  They are perfect if you’re more comfortable learning about fitness and exercising in a group setting.  Instructors are great about teaching to your ability level.  You can often either buy a membership or pay per class.

Strength Training  Strengthens your bones and helps prevent osteoporosis  Helps with weight management  Reduces the symptoms of chronic conditions like back pain, arthritis, obesity, heart disease, and diabetes

Strength Training  To avoid injury and get the most out of your workouts, be sure to learn the proper techniques for the exercises you want to attempt.  Here are some ways to develop a safe and efficient strength training program.

Strength Training  Have a professional fitness assessment. Many gyms offer these, and they give you an idea of where to start.  Get a gym membership. Walking into a gym for the first time might be intimidating, but the staff there will be your best resource for learning how to use equipment correctly.

Strength Training  If you can afford it, pay for sessions with a personal trainer. They can tailor your workout routine to your fitness goals and ability level.  Having someone work with you one-on- one can also make it easier to get your questions answered.

Strength Training  You can also strength train at home. Do exercises like pushups, situps, or lunges using just your body weight.  You can also purchase resistance bands, which will come with instructions.

Stretching  Reduces your chance of exercise-related injury.  Improves your flexibility  Promotes relaxation

Stretching  Stretching often takes a backseat to cardio or weight training. It is, however, an important component of any fitness program.  Stretching can also become a relaxing ritual all by itself.  Here are some stretching tips.

Stretching  Warm up before stretching. Do some walking or light jogging so you don’t injure yourself stretching cold muscles.  Don’t bounce while doing stretches. Find a position and hold it for 30 seconds. Repeat each stretch 4-5 times.

Stretching  When you stretch, you should feel tension but not pain.  If you would like to practice your flexibility in a group setting, there are many yoga classes offered around Southern Illinois. Even if you only go a few times, a class will teach you some great stretching techniques.

Other Ways to Get Active!  If there’s a sport you enjoy, find local pick- up games or volunteer as a coach for a children’s league.  Take up an outdoor hobby like nature photography or sketching, and find some challenging locations to visit.  Find a class and learn how to scuba dive, play tennis, kayak, do archery, or anything that interests you and gets your body moving in new ways.

References  =stretching-and-flexibility =stretching-and-flexibility  =strength-training =strength-training  =aerobic-exercise =aerobic-exercise