2. Alex Kelly

3. Getting started!  Visit the doctor Find values ○ Blood Pressure ○ Resting Heart Rate Family History Risk factors Pre existing injuries or illnesses  Only start exercise if cleared by doctor

4. Fitness Apparel  Warm Weather Shorts, T-Shirts, tank tops Light weight,breathable, light color  Cold weather Athletic pants, long sleeves, running jackets, hat, and gloves  Gym Some gyms have clothing requirements ○ Check before going

5. Shoes  Types of shoes Running ○ Conventional More padding Solid structure and support ○ Light Weight Gives barefoot feel Minimal cushion flexible

6. Shoes  Training shoes Light weight Flexible Lower center of gravity increased traction Less cushion compared to running styles

7. Accessories  Gloves To prevent callus build up Increase grip  Straps Prevents grip fatigue with heavy lifts  Towel  Reusable Water Bottle  Gym Bag

8. Gyms  Public fitness centers  Rec centers  Private gyms  Fitness Chains  Cross fit and other specialty gyms

9. Choosing a gym  Things to consider Travel time Cost Size Quality Do they offer classes Does it have what you need?

10. Terminology  Sets A group of repetitions  Repetitions(reps) # of movements performed without rest  Frequency How often you workout  Intensity How much resistance/ weight used

11. Basic equipment  Free weights Plates, dumbbells, kettle bells Allows a free range of motion  Cables Weights attached to a pulley system Provides resistance through range of motion  Fixed Machines Uses cables and pulleys Allows for fast weight adjustment

12. Nutrition  Protein Up to 1g per pound of body weight  Carbohydrates Stick to slower digesting complex carbs Remember carbs are not the enemy Provide energy to sustain performance  Fats Consume fats found in fish and oils Avoid saturated fats I ate my healthy fats, have you?

13. Nutrition  Pre workout 1.5-2 hour before workout Have a source of complex carbs ○ Oatmeal, brown rice Include protein and fats as well  Post workout Protein source Carbohydrate source ○ To help prevent muscle catabolism

14. Fluid Consumption  Water Consume at least 64 ounces per day  Sports drinks Provide carbs for energy Helps keep electrolytes in balance  Limit consumption of sugar filled drinks Adds empty calories

15. Warm up  Get your blood flowing  Perform at least 5 to 10 minutes on Treadmill Elliptical Stationary bike Jump rope  Perform active stretches  Warming up helps prevent injury

16. Chest exercises  Body weight Multiple push up variations  Free weights Flat, incline, and decline presses Dumbbell flies and pullovers  Cables Scoops, flies, and presses

17. Back Exercises  Machines Rows, lat pull-down  Free weights Bent over rows Deadlifts Extensions  Cables Straight arm pull-down  Pull ups

18. Arms  Triceps Dips Pull-downs Extensions  Biceps Chin ups Ez bar curls Dumbbell curls Preacher curls

19. Shoulders  Shoulders Raises ○ Front,side,rear Presses ○ Machine,barbell,dumbbell Flies ○ Rear Delt flies  Traps Shrug variations

20. legs  Quads Squats Lunges Extensions  Hamstrings Stiff leg deadlifts Hamstring curls  Calves Standing and seated raises

21. Core  Abs Crunches leg raises Planks  Oblique Side bends Side planks Wood chops

22. cardio  Low intensity “targets fat as a fuel” Brisk walking or riding  High intensity Targets carbohydrates as fuel source Increases cardio respiratory fitness  Interval training Periods of high intensity Followed by low intensity

23. Cool down and stretching  At least 5 minutes cool down Medium to slow pace walk or ride  Stretching routine Combo of static and active stretching Hold stretches for at least 20 seconds Don’t skip stretching ○ Injury prevention ○ Increase in performance

24. Goals SSet short term and long term goals Should be measurable and attainable GGoals can help keep you motivated KKeep track of progress record weights used Record reps performed per exercise MMost importantly, have fun!

25. The End!