1. ANDREA JENSEN GROUP FITNESS INSTRUCTOR & PERSONAL TRAINER JESSICA HUMMEL GROUP FITNESS INSTRUCTOR Strength Training Made Easy

2. Healthy Adults UNDER age 65 Healthy Adults OVER age 65 Moderately intense aerobic activity for minimum of 30 min. per day, 5 days per week…… OR Vigorously intense aerobic activity for minimum of 20 min. per day, 3 days per week……. AND 8-10 Strength-Training Exercises, 8-12 repetitions of each exercise 2 days per week. Moderately intense aerobic activity for minimum of 30 min. per day, 5 days per week…… OR Vigorously intense aerobic activity for minimum of 20 min. per day, 3 days per week……. AND 8-10 Strength-Training Exercises, 8-12 repetitions of each exercise 2 days per week..AND If you are at risk of falling, perform balance exercises ….AND Have a physical activity plan Physical Activity and Public Health Guidelines (American Heart Association & American College of Sports Medicine)

3. What does Strength Training Mean? Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles

4. Why is Strength Training Important? Gives you a “Toned” look (muscle takes up less space than fat) Builds Lean Muscle Mass The more lean muscle mass you have, the more your metabolism works and the more calories you burn. (requires more “energy” at rest) Helps with functionality (day to day activities) After age 30 we lose one ½ pound of muscle each year if we don’t build strength.

5. Strength Training (toning, sculpting, weight lifting, resistance training) 8-10 exercises, 8-12 reps 1)Chest 2)Back 3)Shoulders 4)Arms (Bicep/Tricep) 5)Abs/Core 6) Glutes 7) Legs (Quads, Hamstrings, Calves) 8)Legs (Inner Thigh and Outer Thigh)

6. Example Exercises (handout)

7. How much weight do I use? 8-12 Repetitions You want to pick a weight that is difficult by rep #8 but that you can get to #12 with proper form. If you are using body weight, do as many as you can to failure/fatigue (until you can’t do anymore with proper form) Pulses

8. How much weight do I use with the machines? The same rules apply. 8-12 Repetitions You want to pick a weight that is difficult by rep #8 but that you can get to #12 with proper form. If you’re not sure how to use machines most gyms will offer an orientation. If you aren’t sure about weight you may want the help of trainer to get you started.

9. Now What?? I know what to do but how do I find the time to do it? Get active on your breaks during the day Use your wellness time at work Find stuff you enjoy so it doesn’t feel like work, it can be fun! Make it part or your lifestyle. You do NOT need to join a gym, everything can be done at home. You can even watch TV while doing it! Get a workout buddy who will hold you accountable and motivate and encourage you to stick to a routine. Schedule time for activity. Write it down in your planner like an appointment. It’s “your” time to do something for you!

10. A couple more things…….. Yoga/Stretching Strength Training on non-consecutive dates

11. Example Schedule MondayTuesdayWednesdayThursdayFridaySaturdaySunday Strength Training Full Body Strength Training Full Body Upper Body Lower Body Upper Body Lower Body Upper Body Lower Body Full Body

12. Common Mistakes Not warming up first – warm up 5-10minutes Not lifting enough weight Improper form Overworking certain muscles, ignoring others Doing the same routine every day Not stretching

13. Form Correct Incorrect

14. Form continued… Correct Incorrect

15. How can DMACC help? Fitness Classes in the Gym Personal Training @ discounted rate Wellness Time Gym membership reimbursements

17. Personal Training @ DMACC How much does it cost? Personal training sessions at DMACC are conveniently low-cost for students, faculty/staff and paid alumni. The average cost for a training session in central-Iowa is anywhere from $50-$70 an hour. DMACC Campus Recreation charges only $50.00 for your first two- sessions and $35 for any additional sessions. DMACC Campus Recreation accepts cash, checks (made payable to DMACC Campus Recreation), and all major credit cards. How many sessions can I purchase? Students, faculty/staff and paid alumni can purchase one or more sessions. Payment is due upon receipt of session. Sessions cannot be paid for after the fact. It is recommended that a minimum of three (3) sessions be purchased. This will ensure fitness testing and at least two-hours of fitness center/weight room instruction.

18. Wellness Time/Gym Reimbursement Procedure HR 3630 Regular DMACC employees are granted two 30 minute periods each week for Wellness Program approved exercise activities. Regular DMACC Employees may attend Lunch and Learn Programs with supervisors approval. The College will reimburse each Regular employee a maximum of $120 toward fitness/exercise center membership each fiscal year.

19. Resources for you Campus Rec Phone Number 964-6333 Google is your friend: key words to enter in Google: Exercise, Strength Training, Exercise Routines, upper body exercises, lower body exercises, Yoga Routines, Stretching etc.  http://exercise.about.com (very helpful website) http://exercise.about.com  At home equipment  Stability Ball ($15) Tubing ($15) Weights ($1-$2 per lb) Body Weight

20. Stretching at your desk Inhale arms up Drop one arm to your side and stretch (then other side) Inhale up, twist right, inhale up, twist left. (Chest Opener) Inhale up, arms back behind you, squeeze shoulder blades. Hold and drop one ear to shoulder and then the other. (Back Opener) Inhale up, bring arms in front of you, round out your back, (looking down toward your desk or lap) (Hamstrings) Scoot away from your desk. Flex your feet. Take deep breath, exhale and bend at the waist reaching down toward your toes. (Quads/Hip Flexors) Stand up, bend leg at knee (grab shoelaces) knees together, hip presses forward (Hips) Cross that leg over the opposite knee and sit back. Behind the chair step wide, lunge side to side. Other side of the chair, do other leg (quad, hip flexor, and hip stretch)

21. Be proud of yourself!!

22. ALJENSEN5@DMACC.EDU THANK YOU!!!!