1. HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Three

2. Move It: A Healthy Approach to Fitness  Benefits of Physical Activity  Making a Lifelong Commitment to be Active  Setting Up a Fitness Program

3. Benefits of Regular Physical Activity  Focus on how good exercise can make you feel…  Celebrate the physical benefits of regular activity…

4. Making a Lifetime Commitment to be Active  There is no one ideal program.  Start slow and gradually progress.  ANY activity is better than no activity.

5. Tips to get you moving!  Activate your lifestyle.  Make fitness fun.  Anticipate the unexpected.  Be comfortable.  Do not overdo a good thing.

6. Setting up a Fitness Program  Aerobic Conditioning  Strength Training  Stretching

7. Aerobic Conditioning Definition: A ny activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.

8. Aerobic Conditioning  Frequency: Aim for 5 times/week  Duration: 20 minutes or more  Intensity: 60 –80% of maximum heart rate  Maximum Heart Rate = 220 – Your Age  Warm Up  Cool Down

9. Strength Training: Definition: Exerting force against resistance in order to increase muscular strength.

10. Strength Training:  Include about 6 – 8 different exercises that work all of the major muscle groups.  Do between 8 – 12 repetitions of each exercise.  Train 2 – 3 times per week.  Rest 48 hours between sessions.

11. Strength Training: Getting Started  Abdominal crunch  Modified wall push-up  Overhead press  Biceps curl  Upward Row  Squat-chair, Sit-stand

12. Stretching: Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.

13. Stretching: Guidelines for success  Stretch while muscles are warm.  Do not over stretch.  Hold each stretch for 20 seconds.  Listen to your body.  Stretch at least three times each week.

14. A Healthy Approach to Fitness: Goals  Begin increasing your activity level.  Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching.  Record your activities in your Food and Activity Journal.