1. Beginning an exercise program
Getting the best bang for your buck
Cari Franzen, MS
CHIP Facilitator
Columbus Community Hospital

2. How does exercise benefit me
How does exercise benefit me? - “exercise is the magic pill” – Chairman of ACSM
Reduced risk of
Cardiovascular diseases
High blood pressure
Type 2 diabetes
Cancer risk
Obesity
Improved:
Bone mass and reduced risk of osteoporosis
Weight management
Lose weight, tone up
Immunity
Mental health
Prevents and helps with depression
Stress management
Longer life span

3. Motivation Find your Why……. - Live to be 100
Play with kids or grand kids
Live a healthy, long life
Feel Good
Lose weight

4. Before you get started Consult your Dr. Assess your fitness level
Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance – ACSM Recommendations
Helps determine any barriers or activities you may need to avoid
Assess your fitness level
Where are you at and where do you want to go?
Aerobic endurance, muscular strength
What activities do you enjoy and when will you make time for them
Make time, not excuses
Running, walking, weight lifting, biking, swimming

5. Physical activity guidelines for American's
Next Steps – What should you do?

6. How do you accomplish this?
You can do 10 min at a time. Break it up throughout the day
Park farther away or take the stairs
Standing burns more calories, stand up at work or while watching tv or kids events
Sit on a fitness ball instead of a chair at work
Take fitness breaks, walk during your lunch break
Trade couch for treadmill when watching favorite tv episodes

7. Calories Burned by Different Activities
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8. Step 2 Activities you enjoy
Getting Started
Start low, Go SLOW
Too aggressive leads to sore, tired and injured…..quitting
Develop new habits that you can stick with for a lifetime
Choose activities you enjoy
Aerobic, muscular strength, stretching
Find a support system
Workout buddy
Accountability – Social media groups
Book activities to keep you working towards your goal: 5K race (Sammy’s Super heroes run, CCH run, walk and roll
Fitness tracker
Goal Setting
Step 3 Support System
Step 2 Activities you enjoy
Low and Slow
Step 1:

9. What’s in a workout? Warm-Up
Involves large body movements followed by light stretching,
lasts 5–15 minutes
Cardiorespiratory and/or Resistance Training
The bulk of your workout should last 20–30 minutes
Cool Down
Transition from activity to rest, lasts 5-15 minutes.
Includes stretching to improve flexibility.
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10. Principles of Fitness Training
FITT
Frequency
Intensity
Time
Type
Overload
You must overload the systems you are training to see improvement.
Reversibility
If you stop training, the body responds by deconditioning.
Specificity
Design your program with a focus on improving particular systems.
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11. The FITT Principle How to find your maximum heart rate: 220 – Your Age
220 – 40 = 180 MHR
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12. 3 different types of exercise
3 different types of exercise: Cardiovascular activity, Strength conditioning, and Flexibility training.
Does not need to be done at once, but doing each on a regular basis will result in balanced fitness.
Cardiovascular activity
Aerobic activity, like walking or running
20 – 30 minutes
Talk test - carry on a basic conversation with being too winded, but to easy if you can sign a song
Strength conditioning
Begin with 1 set of exercises targeting each of the major muscle groups
Use a weight you an do 8 to 12 times in a set.
Increase weight, # of reps, or # of sets for progression
. Flexibility training
ACSM recommends doing slow, sustained static stretches 3 to 7 days per week, lasting seconds.

13. Max and target heart rate
Figure out your max heart rate (Max Heart Rate = 220 – your age). And then determine your fat-burning range, which is 60% to 70% of your max heart rate.
Use a fitness app, like Instant Heart Rate, MapMyFitness, or Wahoo Fitness, to calculate your 5 heart rate zones.
Instant Heart Rate:
Heart Rate & Pulse Monitor App
Wahoo Fitness App

14. You don’t need a gym to Exercise
At Home
Dumbbells
Resistance bands
$8-10
Exercise Video
YouTube
21 Day Fix, Jillian Michaels, Insanity, P90X
At Gym
Free weights
Machines
Group exercise classes
Advanced Exercises
Interval Training

15. Beginner Bodyweight workout
Let’s Stand up and Try a Few of These
Complete 1 set of each exercise and then moving directly onto the next exercise.
20 body weight squats.
10 push ups.
20 walking lunges.
10 dumbbell rows (using a gallon milk jug)
15 second plank.
30 jumping Jacks.
Repeat for 3 rounds or less depending on how your body feels

16. Resistance Band Training
Exercises that you can do at home or at a gym
Complex vs simple moves
Work 2 or more body parts at a time

17. Gym workout Warm up 5 to 10 minutes on a cardio machine
(treadmill, elliptical, bike)
Leg Press
Lying Leg Curls or Leg Extension
Lat Pulldown
Machine Chest Fly
Tricep Pushdowns
Bicep Curl
Shoulder Press
Ab Crunches

18. Different Type of Workout
Intro to HIIT (High Intensity Interval Training)
10-12 min for full body training with body weight exercise and cardio
Burns more calories than cardio and weights
Burns average of calories/ min compared to 10 cal/min of cardio
Body Rock, Sworkit, Daily Burn, 12 minute athlete Apps

19. Resources to get started
Websites
WebMD, Mayo Clinic, Pinterest
?pg=2
Apps
Couch to 5K, My Fitness Pal, Sworkit, Pocket Yoga

20. Federal Physical Activity Resources
Program/Initiative
Lead Office
Website
Physical Activity Guidelines for Americans
Office of Disease Prevention and Health Promotion (ODPHP)
Healthfinder.gov (consumer resources)
ODPHP
Healthy People 2020 (Physical Activity national objectives)
Let’s Move!
Office of the First Lady
Step it Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities
Office of the Surgeon General
I Can Do It, You Can Do It
President’s Council on Fitness, Sports & Nutrition (PCFSN)

21. Thank you!
Questions?