1. The Importance of Exercise
Marc Bari
Middle School Students

2. Recommendations At least 150 minutes of moderate intensity per week
Train each muscle group 2-3 days per week
Flexibility training 2-3 days per week
Further Recommendations: ACSM

3. Physical Benefits Cardiovascular fitness
Muscular endurance and strength
Decreased risk of injury
Greater storage of carbs in the muscles
Higher metabolic rate
Better body composition (more muscle, less fat)

4. Mental Benefits Decreases stress Decreases Anxiety Improves Memory
Promotes better sleep
Enhances overall mood

5. Diseases Exercise Can Prevent
High Blood Pressure
Diabetes
Heart Disease
Stroke
Obesity

6. Cardiovascular Training
 Involves continuous activity
 Can be low, moderate or high intensity
 Strengthens heart muscles
 Improves Oxygen usage

7. Examples of Cardiovascular Activities
 Running  Swimming  Rowing  Walking  Biking

8. Resistance Training
 Involves weight training or body weight exercises to enhance muscle strength and size.
4-8 sets per body part
8-12 reps of 70% of 1 rep max
More muscle = more calories burned

9. Resistance Workouts
Bench Press
Squats
Deadlift
Barbell Curls

10. Sports Organized sports are a great way to be active
These include: football, basketball, soccer, swimming, baseball, tennis etc.

11. Group event with friends
Man hunt
Flag football
Pick up basketball
Hiking
Swimming

12. Brain Power
Exercise increases brain activity

13. Ways to increase activity throughout day
Take the stairs instead of the elevator
Ride your bike to school
Take your dog for a walk in the park

14. Nutrition for Activity
2-3 servings of fruits
2-3 servings of veggies
Whole grains
Lean protein ( chicken, fish, etc)
“THE GOOD STUFF!”

15. = Foods to avoid High in sugar High in fat Excess carbs Greasy foods
Fast foods =

16. Behavior to Avoid Watching TV for too long Sitting for too long
Playing video games for more than 3 hours
Over eating of sugary foods

17. Sleep!
...ZZZZ
Sleep is essential for rest and recovery At least 8 hours each night Lack of sleep can cause illness and fatigue

18. Stretch! Stretching increases flexibility Stretch 2-3 day a week
Stretch every time before you are active
Decreases chance of injury

19. Try New things! Don’t stick to the things you like, try new activities
Variety is key to never getting bored
Try something like canoeing, rock climbing, hiking, etc.

20. Make an Effort 30 min of exercise everyday does the body good
Encourage your friends to be active with you
Be as active as possible throughout your day
Get up and move if you have been sitting too long!

21. References
American College of Sports Medicine. (n.d.). Retrieved October 02, 2016, from
How Exercise Benefits the Brain. Retrieved October 02, 2016, from (2013, August 27)