1. LESSON 3: MOVE YOUR BODY
This Photo by Unknown Author is licensed under CC BY-NC-ND

2. LEARNING OBJECTIVES LET’S TALK ABOUT… WHY IS EXERCISE IMPORTANT?
HOW MUCH EXERCISE SHOULD I PERFORM EACH WEEK?
WHAT IS CARDIOVASCULAR EXERCISE?
WHAT IS RESISTANCE EXERCISE?
DISCUSS THE DIFFERENCE BETWEEN MODERATE AND VIGOROUS ACTIVITY
LEARN HOW TO DETERMINE YOUR IDEAL HEART RATE AND MAXIMUM HEART RATE
DISCOVER HOW TO CHOOSE RIGHT EXERCISES & SOCIAL SETTING FOR YOU

3. WHY IS EXERCISE IMPORTANT? IT IS THE MOST POWERFUL FORM OF MEDICINE!
Weight Loss
Increased Self-Esteem & Improved Mood
Reduced Depression & Anxiety
Increased Energy & Vitality
Reduced Stress
Improved Sleep
Improved Muscle Tone & Body Composition
Reduced Insulin Resistance
Stronger Bones & Reduced Risk for Osteoporosis
Stronger Heart & Reduced Risk for Heart Disease
Reduced LDL Cholesterol and Triglycerides
Reduced Blood Pressure
Increased HDL Cholesterol
Reduced Joint Pain from Arthritis
Reduced Back Pain

4. EXERCISE GOALS
Aim for at least 60 Minutes of Resistance Exercise Per Week 1
Aim for at least 120 Minutes of Cardiovascular Exercise Per Week 2
Spread Exercise Sessions Between 3 or More Days Per Week. 3

5. CARDIOVASCULAR EXERCISE
CARDIO = BREATHING HARDER AND HEART BEATING FASTER, IMPROVES BLOOD OXYGEN LEVELS
HEART IS A MUSCLE  CARDIO MOST EFFECTIVE WAY TO PROTECT LONG- TERM HEART HEALTH
ALL TYPES OF ACTIVITIES COUNT AS LONG AS YOU INCREASE YOUR RATE FOR AT LEAST 10 MINUTES AT A TIME.
TALK TO DOCTOR BEFORE STARTING NEW EXERCISE REGIMEN.

6. EXAMPLES OF CARDIOVASCULAR EXERCISE
Walking
Jogging
Running
Hiking
Cycling
Swimming
Basketball
Soccer

7. RESISTANCE EXERCISE
MUSCLE STRENGTHENING ACTIVITIES FOCUSING ON ALL MAJOR MUSCLE GROUPS INCLUDING LEGS, HIPS, LOWER BACK, UPPER BACK, ABDOMEN, CHEST, SHOULDERS & ARMS
DONE TO A POINT WHERE HARD TO DO ANOTHER REPITITION WITHOUT HELP
A REPITITION IS ONE COMPLETE MOVEMENT OF AN ACTIVITY, LIKE LIFTING A WEIGHT OR DOING SIT-UP
8-12 REPITITIONS COUNTS AS 1 SET
TRY TO DO AT LEAST 1 SET, WORK UP TO 2-3

8. EXAMPLES OF RESISTANCE EXERCISE
Gardening
Mowing the lawn
Yoga
Free weights
Weight machines
Body-weight exercises
Resistance bands
Chair Exercises
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9. COMBINATION EXERCISE
Combining cardiovascular and resistance exercise is a time-efficient way to perform both forms together.
Examples:
Circuit training
Boot Camps
Group fitness classes involving weights

10. HOW INTENSE SHOULD EXERCISE BE?
Light daily activities such as shopping, cooking, doing laundry do not count toward guideline because your body isn’t working hard enough to get your heart rate up.
MODERATE INTENSITY AEROBIC ACTIVITY
Raise heart rate & break a sweat
Will be able to talk during activity, but not sing
EXAMPLES OF MODERATE-INTENSITY EXERCISE
Walking Fast
Water Aerobics
Riding bike on flat ground/small hills
Playing Doubles Tennis
Pushing Lawn Mower
Canoeing
Dancing
Hand Cycles (arm ergometers)
This Photo by Unknown Author is licensed under CC BY-ND

11. VIGOROUS-INTENSITY AEROBIC ACTIVITY
Breathing hard & fast, heart rate has gone up quite a bit
Won’t be able to say more than few words without pausing for breath
1 minute of vigorous-intensity activity = 2 minutes of moderate-intensity activity
EXAMPLES OF VIGOROUS-INTENSITY EXERCISE
Jogging or Running
Swimming Laps
Riding bike fast or on hill
Playing singles tennis
Playing basketball or soccer
Fast dancing
Jumping rope
Martial Arts
Race-walking

12. RESTING HEART RATE vs. EXERCISING HEART RATE
Determined by how hard heart has to work to pump blood throughout body at rest. Resting heart rate is normally 60 to 100 BPM.
As you exercise more frequently, your resting heart rate will decrease because your HEART IS BECOMING STRONGER & CAPABLE OF PUMPING MORE BLOOD WITH EVERY BEAT.
Check your exercising heart rate
If it is too high, slow down.
If it is too low, increase your intensity.
Aim for your heart rate to be in lower part of target heart rate (50%), but as you get stronger, gradually build up to higher end of target zone (85%).
BE PATIENT…IT USUALLY TAKES ABOUT 6 MONTHS TO GET TO 85%, SO BUILD SLOWLY.
RESTING HEART RATE vs. EXERCISING HEART RATE

13. MEASURING YOUR HEART RATE
Using 2 fingers, locate your carotid artery on the side of your neck. Place two fingers on this artery & count the number of beats in a 30 second interval. Multiply this number by 2 in order to determine beats per minute.

14. DETERMINE MAX HEART RATE
Look up your age or round up to nearest age.
Note your target heart rate range and your maximum heart rate.
Age Target Heart Rate Zone (50-85%) Average Max Heart Rate (100%)
20 years
BPM
200 BPM
30 years
BPM
190 BPM
35 years
BPM
185 BPM
40 years
BPM
180 BPM
45 years
BPM
175 BPM
50 years
BPM
170 BPM
55 years
BPM
165 BPM
60 years
BPM
160 BPM
65 years
BPM
155 BPM
70 years
BPM
150 BPM

15. CHOOSE ACTIVITIES THAT YOU LOVE!
What type of exercise do you like to do?
Do you like to exercise in a group or as an individual?