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Exemplar fitness brochure


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Exemplar fitness brochure

  1. 1. Exercise You can exercise in many different Exercise Plan? Tips on how to decide on a plan. Your complete tutorial. Get started now! First of all, make exercise your top priority. You know the benefits. If you want to look good, feel good, drop excess weight, increase your energy level, and feel relaxed and happy, make the commitment to a healthier life. Set goals! Set regular, realistic, and measurable goals. Gradually increase your activities. Do everything you need to do to complete your goal. Reject excuses. Most people come up with plenty of reasons to not exercise. If you avoid these, you are on the way to becoming a healthier “you”. Take care of your body. It’s the only place you have to live. 2013 DYK ways. You don’t and shouldn’t have to By the time you use weights as a teenager, but have reached old age, something as simple as jogging will you will have walked benefit you. enough to go around the Earth 3 times! DYK It takes 70 muscles to speak a single word! There are 5 components of fitness... flexibility, body composition, muscular strength, muscular endurance, and cardiovascular endurance. Flexibility is the ability to bend and twist your body without it breaking. Flexible people can twist their bodies into positions others cannot. Body composition is the Parts Of Fitness amount of fat in your body compared to bone and muscle. Muscular strength is the amount of force applied by muscles when used. Muscular endurance is the ability to use a group of muscles over and over without getting tired. Cardiorespiratory endurance is how efficiently your heart and lungs work. Benefits Of Exercise Exercise releases stress Reduces risk of getting diseases Increases oxygen flow to your 1 2 3 brain - improves your memory Improves self image 4 How Long Do I Exercise Daily? Most experts recommend 60 minutes (1 hour) of moderate physical activity daily (for our age group). Doing more or less depends on how much you eat and what you eat (and how active you are). Athletes generally do more than 1 hour daily and eat more, since they need the energy and burn calories faster. Less physically active people don’t do as much exercise and don’t need as much food.
  2. 2. So What? Obesity/Being Overweight Extra weight equals more money spent More difficult to be active (Lazy) Adult and childhood obesity continue to grow. 68% of adults are overweight/obese, and there is a high risk of us being just like them when we are adults, unless we are careful now. Obesity costs American companies $225.8 billion per year in health-related losses. Average healthcare costs exceed $3000 per person annually. An obese employee costs an employer $460$2500 more (medical costs). People are less active now due to technology and better transportation. Physically active jobs only make up 25% of the workforce, which is 50% less than 1950. Physically inactive jobs have increased 83% since 1950. Sit Backs Chair squats Butterfly Breath Sit down on a flat surface (knees bent) with your arms straight in front. Lean back gradually (keeping your arms straight and abdomen tight). Then return to the starting position slowly and repeat. Stand directly in front of a chair, and do a normal squat, stopping right before you touch the chair. Slowly straighten to standing position and then repeat. Stand with feet hip width apart with your ams lifted out to the sides. Exhaling-lift your right knee and touch your left elbow using it. Inhaling-return to the first position. Switch sides and repeat. There are many consequences if you don’t exercise... and they are not very pleasant. These effects have changed many people’s lives from happy ones to sad and negative ones. DYK If you had every single muscle in your body work together at the same time, you could lift about 50,000 pounds. Fun exercises you can do Make Exercise A Habit... Action Plan! Your plan should be something you want to do, not something you think you should do. Be realistic about your fitness level... if you’re a couch potato, don’t run a marathon! If you’re Usain Bolt... please don’t take a casual stroll along a rainbow. Identify problems you might face. Figure out how you can remove those problems so that achieving your goal is easier. SOURCES "The Price of Inactivity." American Heart Association, 22 Mar. 2013. Web. 3 Sept. 2013. < PhysicalActivity/StartWalking/The-Price-of-Inactivity_UCM_307974_Article.jsp>. "Physical Activity Improves Quality of Life." American Heart Association, 22 Mar. 2013. Web. 3 Sept. 2013. < HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp>. "Why Exercise Is Wise." Nemours, n.d. Web. 3 Sept. 2013. <>. "Fun Fitness Facts." LoveToKnow Exercise., n.d. Web. 3 Sept. 2013. <>. Athreya, Balu H. "Physical Fitness." Decisions for Health. Austin: Holt, Rinehart and Winston, 2004. 142-45. Print Sadgrove, Judy. Exercise. Austin, TX: Raintree Steck-Vaughn, 2000. Print.