1. Exercise!

2. Human Body: a crazy machine of systems

5. 4 types of fitness to be incorporated. . .
Cardiovascular/aerobic exercise.
Anaerobic exercise.
Joint flexibility.
Muscular endurance and strength.

7. Calculating Max Heart Rate (MHR)

8. Heart Rate Zones

9. Teen Recommendations:
1 hour a day of moderate to vigorous activity
According to the CDC extension, right around 1 in 3 teens (12-16) actually meet this amount.

10. Problems with exercise??
Motivation or Follow through?
What’s the difference?
Fitness level/Self awareness
Self image

11. Some Ways to Make it Manageable. . .
Move more all the time: find ways to add more movement. The best options allow for both cardio and strength training. Break it up over the day.
Make it social: Invite friends/family to do the activities. Utilize social media (appropriately) and/or apps that incorporate gaming.

12. Some Ways to Make it Manageable. . .
3. Don’t overdo it: Set attainable goals (large and small) for yourself, work up to them. Push yourself too hard and you may end up hurt or discouraged. Start comfortable and then add more later.
4. Reward yourself: When those goals are met, reward yourself. Give yourself something to look forward to after the “job” is done.

13. Some Ways to Make it Manageable. . .
5. Start basic, build up from there: Gyms can be great but are not needed. Start simple in the privacy of your own home/room. For weight training, use your own body weight where applicable (squats, stair climbs, push/pull ups, etc.).

14. Some types of workouts. . .
Interval training: alternating between two or more activities, typically requiring different rates of speed, degrees of effort, etc. (sprintwalksprintwalk)
High intensity, short time.
Circuit training: combines both strength and cardio training. Uses multiple stations to which you jog from one to the next.

15. Core work: Anything that functionally engages your core body area
Core work: Anything that functionally engages your core body area. Several muscles at once, reduces back pain.
Planks (regular/side), pushups, mountain climbers, Russian twists, lunges, etc.

16. The core. . .