Getting Moving Welcome to day 2

How How Often? How Hard? How Much? HOW???

Types of exercise Aerobic Strength Flexibility Balance

CDC Recommendations 150 minutes (2 hours 30 mins) of moderate intensity aerobic activity a week. 2 or more days a week of whole body strengthening exercise. 75 minutes (1 hour 15 min) of vigorous intensity aerobic activity a week. A mixture of moderate and vigorous intensity aerobic activity a week. OR OR

Barre & (Studio B) a little bit of barre, a little bit of yoga, a little bit of Pilates and a whole lot of muscle building, stretching fun.

Kickboxing A combination of aerobics, boxing, and martial arts that can improve strength, cardiovascular fitness, flexibility, coordination and balance.

Martial Arts Karate, Tae Kwon Do, Judo, Muay Thai, Krav Maga, Jujutsu, Aikido, Wing Chun…

Spinning Indoor cycling, as an organized activity, is a form of exercise with classes focusing on endurance, strength, intervals, high intensity (race days) and recovery, and involves using a special stationary exercise bicycle with a weighted flywheel in a classroom setting.

T’ia Chi Ch’uan a Chinese martial art and form of stylized, meditative exercise, characterized by methodically slow circular and stretching movements and positions of bodily balance.

Walking, Hiking, jogging, Running, roller blading, skating, Biking, and Kayaking The Murfreesboro Greenway System (12 miles) connects historical sites, parks, neighborhoods and businesses; it also serves as a conservation corridor to preserve precious natural and cultural resources.

Water Aerobics is the performance of aerobic exercise in fairly shallow water such as in a swimming pool. Done mostly vertically and without swimming typically in waist deep or deeper water, it is a type of resistance training.

Yoga a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.

zumba A dynamic and exciting dance-based fitness program for everyone! Fuses Latin rhythms with international music themes and combines the principles of interval training and resistance. Zumba toning adds the challenge of light weights for some of the moves. Zumba Step takes your moves up a level onto a short step platform.

References CDC. (2017). How much physical activity do adults need? | Physical Activity | CDC. Cdc.gov. Retrieved 12 December 2017, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm Fitness Classes - Sports*Com | Murfreesboro, TN - Official Website. (2017). Murfreesborotn.gov. Retrieved 12 December 2017, from http://www.murfreesborotn.gov/613/Fitness-Classes---SportsCom Fitness Classes - Patterson Park | Murfreesboro, TN - Official Website. (2017). Murfreesborotn.gov. Retrieved 12 December 2017, from http://www.murfreesborotn.gov/612/Fitness-Classes---Patterson-Park Murfreesboro Greenway System. (2017). Murfreesboro. Retrieved from https://www.murfreesborotn.gov/DocumentCenter/View/370