Exercise Basics


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The basics on why we exercise, how, when, where and with what. All the reasons to move, and all our reasons for hesitation. What is meant by aerobic and anaerobic exercise, and how we move from one to the other. Where do we see ourselves on the health continuum and how to progress to a healthier life. How do we perform exercise, how often, at what level, and what time frame.
Then... just do it, you'll feel better that you did.

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  • Discuss benefits outnumber resistances intrinsic value versus extrinsic
  • Measured in beats per minute and energy system utilization
  • It is my goal to provide you with the knowledge and the tools to help you exercise for your own sake.
  • Exercise Basics

    1. 1. Exercise Basics Why, What, Where, How, When Define Yourself Coaching Danielle Vindez
    2. 2. Why do we Exercise? <ul><li>It ’ s fun to move </li></ul><ul><li>Lower risk for disease </li></ul><ul><li>Strengthen the heart, all muscles, & connective tissues </li></ul><ul><li>Improve bone density </li></ul><ul><li>Lower blood pressure </li></ul><ul><li>Improve lipid levels </li></ul><ul><li>Raise metabolism </li></ul><ul><li>Create positive adaptions </li></ul><ul><li>Improve glucose metabolism </li></ul><ul><li>Burn stored calories </li></ul><ul><li>Prevent illness </li></ul><ul><li>Maintain weight </li></ul><ul><li>Improve ADL </li></ul><ul><li>Improves appearance </li></ul><ul><li>Decrease arthritic pain </li></ul><ul><li>Decrease lower back pain </li></ul><ul><li>Decrease body fat </li></ul><ul><li>Improve range on motion </li></ul><ul><li>Relieve boredom </li></ul><ul><li>To control appetite </li></ul><ul><li>Improve posture </li></ul><ul><li>Improve mood </li></ul><ul><li>Create sense of self efficacy </li></ul><ul><li>To motivate and drives hope </li></ul><ul><li>To relieve stress </li></ul><ul><li>For youthfulness </li></ul><ul><li>Improve balance </li></ul><ul><li>Reduces injury risk </li></ul>
    3. 3. Why do we Resist it? <ul><li>Fear of doing something unfamiliar </li></ul><ul><li>Habit </li></ul><ul><li>Not convinced it has personal value </li></ul><ul><li>Fear of discomfort </li></ul><ul><li>Fear of injury </li></ul><ul><li>Fear of pain greater than already managing </li></ul><ul><li>An object at rest stays at rest </li></ul>
    4. 4. What is Exercise? Voluntary large muscle group movement
    5. 5. Where do we see ourselves?
    6. 6. How do we drive Exercise? <ul><li>Intrinsic - within </li></ul><ul><li>Fun </li></ul><ul><li>Believe in yourself </li></ul><ul><li>Goals – S.M.A.R.T. </li></ul><ul><li>Strategies and tactics </li></ul><ul><li>Persistence </li></ul><ul><li>Perceived benefit </li></ul><ul><li>Extrinsic - without </li></ul><ul><li>Wake up call </li></ul><ul><li>Convenience </li></ul><ul><li>Rewards </li></ul><ul><li>Social support </li></ul><ul><li>Guidance </li></ul><ul><li>Record progress </li></ul><ul><li>Fits into daily life </li></ul>
    7. 7. How do we Perform Exercise? <ul><li>Aerobic Energy </li></ul><ul><li>Frequency </li></ul><ul><li>Intensity </li></ul><ul><li>Type </li></ul><ul><li>Time </li></ul><ul><li>Anaerobic Energy </li></ul><ul><li>Frequency </li></ul><ul><li>Intensity </li></ul><ul><li>Type </li></ul><ul><li>Time </li></ul>
    8. 8. ACSM Guidelines - healthy population <ul><li>Aerobic Training </li></ul><ul><li>Warm up 5 to 10 minutes. </li></ul><ul><li>At least 5 days a week moderate intensity (walking, water aerobics, dancing, gardening, biking, rowing) for 50 plus minutes. </li></ul><ul><li>At least 3 days a week of vigorous intensity (running, race walking, swimming laps, uphill hiking) for 20 plus minutes. </li></ul><ul><li>Anaerobic Training </li></ul><ul><li>Warm up 5 to 10 minutes </li></ul><ul><li>2 to 3 days a week of muscular strength, endurance, balance and agility (dumbbells, selectorized machines, calisthenics, resistance bands, stability balls, your body weight). </li></ul><ul><li>Working to substantial fatigue, 2 to 4 sets, 8 to 15 repetitions. </li></ul>
    9. 9. Body parts for muscular work and stretching <ul><li>Quadriceps – upper leg front </li></ul><ul><li>• Hamstrings –upper leg back </li></ul><ul><li>• Calves </li></ul><ul><li>• Biceps </li></ul><ul><li>• Triceps </li></ul><ul><li>• Shoulders </li></ul><ul><li>• Chest </li></ul><ul><li>• Back </li></ul><ul><li>• Abdominals </li></ul><ul><li>• Core–lower back, hip, buttocks, torso </li></ul><ul><li>Flexibility Exercises </li></ul><ul><li>Stretching is recommended 2 – 3 days a week </li></ul><ul><li>Stretch a warmed up muscle for greater effectiveness </li></ul><ul><li>Hold each stretch for 30 seconds and repeat twice </li></ul><ul><li>Stretch all major muscle groups </li></ul>
    10. 10. If you are healthy without disease- Sample Exercises <ul><li>http://www.abc-of-fitness.com/leg-stretch/standing-hamstring-stretch.asp </li></ul><ul><li>http://www.acefitness.org/workouts/ </li></ul><ul><li>http://www.youtube.com/watch?v=K4Yc-Os-eyk </li></ul><ul><li>http://www.youtube.com/watch?v=N2nZ5r3m9FU&feature=related </li></ul><ul><li>http://www.youtube.com/watch?v=K9VG26var34&feature=related </li></ul>
    11. 11. Now Just Do It, you’ll feel better that you did