HEALTHY HABITS FOR LIFE

A Common Sense Approach to Healthy Living

Week Three

Move It:A Healthy Approach to

Fitness Benefits of Physical

Activity Making a Lifelong

Commitment to be Active Setting Up a Fitness

Program

Benefits of Regular Physical Activity

Focus on how good exercise can make you feel…

Celebrate the physical benefits of regular activity…

Making a Lifetime Commitment to be Active

There is no one ideal program.

Start slow and gradually progress.

ANY activity is better than no activity.

Tips to get you moving!

Activate your lifestyle. Make fitness fun. Anticipate the unexpected. Be comfortable. Do not overdo a good thing.

Setting up a Fitness Program

Aerobic Conditioning Strength Training Stretching

Aerobic Conditioning

Definition:

Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.

Aerobic Conditioning

Frequency: Aim for 5 times/week Duration: 20 minutes or more Intensity: 60 –80% of maximum heart rate Maximum Heart Rate = 220 – Your Age Warm Up Cool Down

Strength Training:

Definition:

Exerting force against resistance in order to increase muscular strength.

Strength Training:

Include about 6 – 8 different exercises that work all of the major muscle groups.

Do between 8 – 12 repetitions of each exercise.

Train 2 – 3 times per week. Rest 48 hours between sessions.

Strength Training: Getting Started

Abdominal crunch Modified wall push-up Overhead press Biceps curl Upward Row Squat-chair, Sit-stand

Stretching:

Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.

Stretching:Guidelines for success

Stretch while muscles are warm. Do not over stretch. Hold each stretch for 20 seconds. Listen to your body. Stretch at least three times each week.

A Healthy Approach to Fitness: Goals

Begin increasing your activity level.

Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching.

Record your activities in your Food and Activity Journal.