1. Presented by Sarah Ripplinger
Easy Fit
Presented by Sarah Ripplinger

2. What is a physical activity?
Anything active that you do for a sustained period of time
Walking
Swimming
Aerobics
Cycling
Lifting weights
Playing sports
Aerobic (20mins+ continuous elevated heart rate)
Anaerobic (intense spurts with rests in between)

3. Why physical fitness is important
Good for your health
Lower blood pressure
Lower incidence of coronary heart disease
Reduced chance of adult onset diabetes
Reduced risk of colon cancer
Reduced risk of falls and injuries
Reduced chance of osteoporosis
Detoxifying

4. Why physical fitness is important
Good for your body
Lower body weight and body fat composition
Less chance of obesity
Increased strength and endurance
Increases circulation and metabolism

5. Why physical fitness is important
Good for your emotional state
Reduced risk of depression
Reduction in hypertension/stress
More energy throughout the day

6. Why physical fitness is important
Good for life!
Longer life expectancy
Reduced risk of premature death

7. Our Bodies Are Designed to Move!
4 components of physical fitness
Muscular strength (8-12 reps)
Muscular endurance (12-15 reps)
Flexibility (15-30 seconds)
Cardio respiratory fitness (20-30 minutes)

8. The FITT Principle For aerobic fitness
Frequency: 2-3 times per week to maintain
3-6 times per week to improve
Intensity: Heart Rate Target Zone
Time: mins (beginners 5-15 min spurts)
Type: Any type of aerobic activity that keeps your
heart rate elevated

9. The FITT Principle for Strength, Endurance and Flexibility
2-4 times per week
3-5 times per week
2-7 times per week I
High resistance
Low resistance
Stop before pain sets in T
Low repetitions/ 1-2 sets of 8-12 reps
High repetitions/ 1-2 sets of reps or more
15 seconds or more to increase range of motion. 1-3 sets
Near maximum resistance
Low to Moderate resistance
Stretch muscles used in workout

10. The SAID Principle SAID: Specific Adaptation to Imposed Demand
Focusing on one part of your body will improve that part but not others (bicycling)
Importance of cross training
Need to overload muscles when weight training
Always train before you increase intensity

11. Health Screening
Par-Q questionnaire for first-time fitness participants
Talk to your doctor about health conditions before starting a new fitness routine
Check medications that could make you dizzy or faint
Heart and muscle, bone and joint conditions
Par-Q: physical activity readiness questionnaire

12. Heart Rate Monitoring Radial artery method Carotid artery method
Start your count at zero, not 1.

13. Calculating BPM Aerobic heart rate: no. of beats in 10 seconds x 6
Resting heart rate:
no. of beats in 30 seconds x 3

14. Monitoring Your Heart Rate
Hmax:
This is a very high heart rate, you should aim for 70-85% of your Hmax
Subtract your age from 220
Rmin:
Low end of aerobic range in beats per minute (bpm)
220-age x 0.70 = Rmin bpm
Rmax:
Maximum aerobic capacity in pbm
220-age x 0.85 = Rmax bpm

15. Alternative Methods of Determining Exercise Intensity
The talk test
Checking in with yourself

16. Types of Muscle Soreness
Acute Onset Muscle Soreness: during or immediately after
Delayed Onset Muscle Soreness (DOMS): occurs hours after a workout

17. Preventing Muscle Soreness
Aerobic exercise
Warm-up
Gradually increase intensity
Cool down
Stretch
Drink plenty of water

18. How often should I exercise?
20-30mins 3-5 times per week
Integrate exercise into your daily routine
Take the stairs instead of the elevator or escalator
Walk or bike to the store
Take time at home for
sit ups, push ups,
stretching

19. The Importance of Good Nutrition
Canada’s Food Guide (Google it!)
Eat a balanced diet
The more you exercise, the more calories you’ll burn
Importance of protein and iron for women
Lots of fresh vegetables and fruits
Complex carbohydrates:
quinoa, whole grains, rice

20. Affordable Ways Exercise
Community centres
Meetup Groups (search for exercise)
Organize an activity group with friends
Local pools
Outdoor lighted
tracks
Daily habits

21. Women Only Fitness Centres
Curves:
She’s Fit:
Steve Nash Fitness World women’s only areas:

22. YouTube Videos to Follow

23. Questions?
Sarah Ripplinger

24. Let’s Try a Basic Workout