Stayin fit for life!

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Stayin fit for life!

  1. 1. Stayin’ Fit for Life!<br />
  2. 2. Benefits of Physical Activity<br />Stay Healthy!<br />Healthy Body Composition<br />Higher self esteem<br />Social Benefits<br />Enjoyment<br />
  3. 3. Staying Healthy<br />Daily exercise improves cardiovascular endurance and function<br />Keeps the doctor away<br />
  4. 4. Healthy Body Composition<br />Staying physically active helps maintain a proper weight<br />Keeps from gaining weight<br />
  5. 5. Higher Self Esteem<br />Since physical activity helps keep you feeling healthier and comfortable with your body, you will have more confidence in yourself<br />
  6. 6. Social Benefits<br />Playing games and other physical activities are great ways to meet people<br />
  7. 7. Enjoyment<br />Physcial Activities are fun! They get you out of the house, gets your blood flowing and makes you feel better about yourself!<br />
  8. 8. Types of Physical Activitiesand Recommended Amount<br />Aerobic fitness<br />Everyday for 60+ minutes<br />Moderate or vigorous activity<br />Muscular Strength<br />3 days for 60 minutes<br />Moderate to Vigorous activity<br />Bone Strengthening<br />3 days for 60 minutes<br />Moderate to Vigorous activity<br />These activities are the same as Muscular and Aerobic<br />
  9. 9. Aerobic Fitness Activities<br />Running<br />Walking<br />Jogging<br />Swimming<br />Hiking<br />Bicycling<br />Sledding<br />Skiing<br />Snowboarding<br />Aerobics<br />Spinning<br />Dancing<br />Ice skating<br />Mowing the lawn<br />
  10. 10. Activities for Muscle Strengthening<br />4 key components<br />Lifting, Reaching and Pulling, Power, Balancing<br />Activities<br />Bench Press<br />LatPulldowns<br />Low Rows<br />Squats<br />Dumbbell flys<br />Dumbbell press<br />
  11. 11. Get bored? Get creative!<br />Take a game and add your twist to it<br />Ex: Volleyball and basketball<br />Basketball rules<br />Only difference is the ball cannot be held going down the court<br />Ball is moved by bumping, setting, or if possible spiking<br />
  12. 12. Creating your Workout Plan<br />
  13. 13. Making a Workout Plan<br />3 major components<br />Goals for the program<br />What types of exercises will be needed<br />Schedule enough time to include your activities<br />
  14. 14. Goals<br />Must be reasonable<br />Ex: Lose 10lbs<br />NOT lose 40lbs in 2 days<br />Need a time frame<br />Ex: Lose 10lbs in 3 weeks<br />Post goals in a place that you see everyday<br />Mirror, locker, etc.<br />
  15. 15. Activities<br />Activities vary according to goals<br />Weight loss activities will include more aerobic activities<br />Muscle strengthening goals will require weight bearing activities, and also some aerobic as well<br />
  16. 16. Scheduling<br />Set aside time for your activities<br />Leave enough room for warm up/cool down and shower<br />Plan accordingly<br />
  17. 17. Nutrition<br />As important as physical activity<br />Stay away from junk food<br />Proper diet will help get the results you want to achieve!<br />
  18. 18. Sources<br />o5com, extracurricular activities, December 29, 2010, attribution<br />Phil Roeder, running, February 23, 2010, attribution<br />Barb Jansen, weight room, February 23, 2010<br />LaShawn Brown, Spring into sports, February 26, 2010<br />Jill Maslowsky, Thumbs up!, February 26,2010<br />Barry Lewis, Family time, February 26, 2010<br /> Jennifer Arnold, flag football, February 2010<br />

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