1. Establishing and maintaining an exercise program for life!

2.  Define Exercise  Identify benefits of a regular exercise program  Identify Components of an exercise program  Perceived Exertion Scale  Warning Signs  Barriers to exercise  Suggestions for staying with an exercise routine

3.  Aerobic Exercise- Moderate intensity exercise which is performed for a prolonged duration of time. Aerobic exercise has the most benefit for your heart. ◦ What are examples?  Anaerobic Exercise- A short duration, high intensity movement/activity. ◦ What are examples?

4.  Physical Activity: any activity that gets a person up and moving ◦ Examples?  Aerobic Exercise: a purposeful activity in which there is a specific idea in mind ◦ Examples?

5.  Personal Examples?  Health Improvements?  Fitness Improvements?  Psychological Changes?  Others?

6.  Warm-up Phase  Endurance Phase  Strengthening Phase  Cool-down Phase

7.  This should be the first stage of the exercise session  At least 5 minutes  Low-intensity activity

8.  A warm-up reduces the stress on your heart and muscles, slowly increasing your breathing, heart rate and temperature.  A warm-up decreases the risk of developing an arrhythmia, angina with exercise and muscle injuries/soreness.

9. 20-60 minutes of continuous aerobic exercise or intermittent (minimum of 10 minutes bouts accumulated throughout the day). Daily exercise!

10.  2-3 days/week on non-consecutive days  8-12 repetitions (number of lifts) per exercise, 1 set  Moderate speed movements (6 second/repetition)

11.  Improves muscle mass=more muscle more efficient metabolism!  Increases resting metabolism.  Maintains bone mass.  Reduces the risk of injury.  Boosts your stamina.  Improves your sense of well-being.  Improves blood sugar control.  Maintains functional activities.

12.  Allows your body to gradually recover from the endurance phase.  Cool-down does not mean to sit down!  Slowly decrease the intensity of your activity.  Includes stretching and range of motion exercises.

13.  Returns heart rate and blood pressure to resting levels.  Reduces the potential for post exercise hypotension and dizziness.  Promotes the removal of lactic acid.  Reduce the risk of arrhythmias.  Facilitates the dissipation of body heat.  Stretching will increase overall flexibility.

14.  How hard YOU feel your body is working  Combine all sensations of physical stress, effort, & fatigue  Focus on total feeling of exertion

15. EXERTIONRPE No exertion at all6 Extremely Light 7 8 Very Light9 10 Light11 12 Somewhat Hard13 14 Hard (heavy)15 16 Very Hard17 18 Extremely Hard19 Maximal Exertion20

16.  Metabolic Equivalent  Dependent on body weight  The higher the met level, the higher the fitness level

17. Physical ActivityMET Light Intensity Activities< 3 sleeping0.9 watching television1 writing, desk work, typing1.8 walking, 1.7 mph, level ground, strolling, very slow2.3 walking, 2.5 mph2.9 Moderate Intensity Activities3 to 6 bicycling, stationary, 50 watts, very light effort3 walking 3.0 mph3.3 calisthenics, home exercise, light or moderate effort, general3.5 walking 3.4 mph3.6 bicycling, <10 mph, leisure, to work or for pleasure4 bicycling, stationary, 100 watts, light effort5.5 Vigorous Intensity Activities> 6 jogging, general7 calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort8 running jogging, in place8 rope jumping10 Low Intensity: <3 METs Moderate Intensity:3-6 METs High Intensity: >6 METs

18. What prevents you from exercising?

19.  Are you one?  >60% of our waking day is spend in a sedentary position.  “Be more active and less inactive”!  Take 5 minute breaks after 1 hour of sitting to minimize the deleterious effects of inactivity!

21. Symptoms that may occur before, during or after an exercise session.  Examples of warnings signs include:  Excessive shortness of breath  Symptoms similar to previous cardiac discomfort  Dizziness and/or lightheadedness  Nausea  Excessive fatigue  Excessive sweating  Have an emergency plan in place  Use of nitroglycerine if prescribed  When to call your doctor or 911

22. “Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun, Olympic Medalist and Politician Your challenge is to remain “Forever Fit”