1. Principles of Exercise Pt 7 Dr. Solis

2. Principles of Exercise  Sports and Exercise  Being involved in sports is great!  But it is important to choose and activity that you enjoy.  Lifetime Sports are those activities that you can participate in throughout your life.  Team sports are difficult because once people leave school they have to find a league to join.  Walking  Jogging  Yoga  Hiking  Dancing

3. Aerobic vs. Anaerobic  Aerobic - oxygen  Every minute of every day your body needs oxygen to produce energy.  When your body demands more oxygen than normal, the activity is called aerobic. Aerobics is a ‘principle of exercise’ – not just a class  Benefits include:  Improved cardiovascular system  Weight loss  Improved mental outlook  Longer life expectancy Every exercise program should include some consistent aerobic activity

4.  Anaerobic exercise is short bursts of energy  Without the use of oxygen, such as sprinting or weight training  Benefits include:  Muscular strength Aerobic vs. Anaerobic

5. Overload, Progression, Specificity  Overload – gradually do more than normal to improve your performance  Progression – increasing time, weight or speed (idea that you are getting better!)  Specificity – principle that you must do specific kinds of exercise to develop certain parts of your body  Cross training – varying your exercise routine

6. Exercise and weight control  There is NO diet that will make you healthier unless it is combined with an aerobic exercise program  If your goal is to gain weight, the best kind of weight for your body is muscle.  The result of a diet without exercise will be temporary and your body will not reach its optimal level of fitness.

7. What does regular exercise do?  Increases your metabolism  Burns calories, not just during exercise, but for HOURS afterward!  Increases lean muscle mass  You will have more energy  You will look better  You will feel better!

8. Something to think about… Six ways to burn 300 calories a day: 1.60 minutes of moderate paced walking 2.45 minutes of brisk walking 3.Three 20-min walks 4.35 min of hill/trail walking 5.30-min of aerobic dancing 6.18 holes of continuous golf – no cart

9. Some misconceptions concerning exercise…  You can find an excuse for anything! Here is a list of common excuses that may be keeping you from an exercise program. Exercise will make me HUNGRY! X TRUEFALSE ACTUALLY EXERCISE CAN BE A GOOD HUNGER DEPRESSANT!

10. Some misconceptions concerning exercise… If I weight train I will build bulky muscles! X TRUEFALSE WOMEN WHO WANT TO GAIN DEFINITION CAN DO LIGHT WEIGHTS WITH MANY REPETITIONS. WOMEN DO NOT HAVE THE TESTOSTERONE TO PRODUCE BULKY MUSCLES!

11. Some misconceptions concerning exercise… It doesn’t matter what I do as long as it is aerobic exercise! X TRUEFALSE This is FALSE! You need to choose an activity that is safe for your body and your present level of fitness.

12. Some misconceptions concerning exercise… I have to be good at a sport to be involved in exercise… X TRUEFALSE Being involved in sports does not guarantee you are fit! A personal exercise program is just that: PERSONAL!

13. Some misconceptions concerning exercise… Everyone at my age is able to do more than me, so I must be out of shape. X TRUEFALSE This is a false statement and a comparison trap! Everyone has different abilities and fitness levels. Start with what you can do and try to improve your self to be the best you can be!

14. Some misconceptions concerning exercise… Exercise takes too much time X TRUEFALSE Consider the amount of time 30 minutes of exercise adds to your life! If you do not take time for fitness today, you will have to take time for illness later.