Jump Into ShapeJump Into Shape
Exercise 101Exercise 101
Basic FactsBasic Facts
More than 60% of adults in the U.S. are overweight More than 60% of adults in the U.S. are overweight or obeseor obese
Only 20% of adults exercise enough to gain health Only 20% of adults exercise enough to gain health benefitsbenefits
50% women and 25% men are attempting to lose 50% women and 25% men are attempting to lose weight at any given timeweight at any given time
More than 80% of those who are successful More than 80% of those who are successful increase exerciseincrease exercise to lose weight and keep it off to lose weight and keep it off
Americans spend $33 billion dollars annually on Americans spend $33 billion dollars annually on weight-reduction products and services, including weight-reduction products and services, including diet foods and programs diet foods and programs
Exercise is FREE!Exercise is FREE!
ObjectivesObjectives Recognize importance of physical Recognize importance of physical
activity/exerciseactivity/exercise Understand exercise basicsUnderstand exercise basics
Cardiorespiratory fitnessCardiorespiratory fitness Muscular fitnessMuscular fitness Flexibility Flexibility Injury preventionInjury prevention
Design an effective exercise programDesign an effective exercise program NoteNote: 45+ y.o. should consult MD prior to : 45+ y.o. should consult MD prior to
initiating initiating newnew exercise program exercise program
Caloric IntakeCaloric Intake
Create negative energy balanceCreate negative energy balance Output (exercise) > Input (food)Output (exercise) > Input (food)
Caloric deficit of 3500 kcal = 1 lb Caloric deficit of 3500 kcal = 1 lb fatfat lost lost 500 calories per day500 calories per day
300-500 kcal deficit/day realistic goal 300-500 kcal deficit/day realistic goal Exercise and reduction in caloriesExercise and reduction in calories
20 min of moderate exercise 20 min of moderate exercise ≈≈ 200-300 kcal expended 200-300 kcal expended Just a deficit of 250 kcal/day = ½ lb/week = 24 lbs in Just a deficit of 250 kcal/day = ½ lb/week = 24 lbs in
one year!one year!
THERE ARE NO MAGIC PILLS!!THERE ARE NO MAGIC PILLS!!
Daily activities burn caloriesDaily activities burn calories
Park farther away from destinationPark farther away from destination Take the stairs instead of elevatorTake the stairs instead of elevator Do yard work/gardening, mowing the lawnDo yard work/gardening, mowing the lawn House work—vacuum, scrubbing floors, clean House work—vacuum, scrubbing floors, clean
bathroombathroom Play with your kidsPlay with your kids Walk during breaks at workWalk during breaks at work
WAMC - Halls / Stairs / Loop RoadWAMC - Halls / Stairs / Loop Road
Walk with your petWalk with your pet Exercise while watching TV or during commercialsExercise while watching TV or during commercials
Bottom lineBottom line: look for opportunities to increase physical activity in : look for opportunities to increase physical activity in daily livingdaily living
Role of ExerciseRole of Exercise
Burns caloriesBurns calories Curbs appetiteCurbs appetite Improves efficiency of Improves efficiency of
insulin insulin Increases body’s Increases body’s
capacity to burn fatcapacity to burn fat Builds and preserves Builds and preserves
muscle (which muscle (which increases caloric burn)increases caloric burn)
Lowers stress, anxiety, Lowers stress, anxiety, decreases symptoms of decreases symptoms of depressiondepression
Improves self esteemImproves self esteem Improves physical Improves physical
appearanceappearance Makes daily activities Makes daily activities
easiereasier Enhances capacity for Enhances capacity for
work/ recreational work/ recreational activitiesactivities
Increases energyIncreases energy LongevityLongevity
Additional Benefits of ExerciseAdditional Benefits of Exercise
Improves sleep qualityImproves sleep quality Helps to prevent bone lossHelps to prevent bone loss Decreases water retentionDecreases water retention Can decrease blood pressure and Can decrease blood pressure and
cholesterol levelscholesterol levels Can help to regulate bowel functionCan help to regulate bowel function
Why Don’t We Exercise?Why Don’t We Exercise?
Common Excuses Common Excuses
I don’t have timeI don’t have time
I don’t like itI don’t like it
I forget about itI forget about it
I’m too tiredI’m too tired
It’s painfulIt’s painful
Exercise is boringExercise is boring
It’s a Matter of… It’s a Matter of…
PriorityPriority
AttitudeAttitude
SchedulingScheduling
CommitmentCommitment
Smart trainingSmart training
CreativityCreativity
How to get startedHow to get started
Set realistic fitness goalsSet realistic fitness goals
Figure out what motivates youFigure out what motivates you
Select an enjoyable activity Select an enjoyable activity
Schedule activity at a time that will allow Schedule activity at a time that will allow you to be most consistentyou to be most consistent
Pick convenient activities & locations Pick convenient activities & locations
Exercise with a friend or listen to musicExercise with a friend or listen to music
Ingredients for SuccessIngredients for Success
Cardiorespiratory fitnessCardiorespiratory fitness
Muscular fitnessMuscular fitness
FlexibilityFlexibility
Injury prevention Injury prevention
Exercise pyramidExercise pyramid
Cardiorespiratory FitnessCardiorespiratory Fitness
HIGH IMPACTHIGH IMPACT Brisk walkingBrisk walking Jogging/runningJogging/running Running stairs/stepsRunning stairs/steps Jump Rope Jump Rope Kickboxing Kickboxing Aerobic danceAerobic dance Football, basketballFootball, basketball Ruck marchingRuck marching Abn OpsAbn Ops
LOW IMPACTLOW IMPACT SwimmingSwimming BikingBiking EllipticalElliptical RowingRowing KayakingKayaking Ice skating, Ice skating,
rollerbladingrollerblading X-country skiingX-country skiing SpinningSpinning
Calculating Your Exercise Calculating Your Exercise IntensityIntensity
Maximum Heart Rate =Maximum Heart Rate = 220- age220- age
(220-age) x 0.60 (60% of Max HR - low intensity)(220-age) x 0.60 (60% of Max HR - low intensity)
(220-age) x 0.80 (80% Max HR - high intensity)(220-age) x 0.80 (80% Max HR - high intensity)
Example of a 40 year oldExample of a 40 year old (220-40) x 0.60 = 108(220-40) x 0.60 = 108 (220-40) x 0.80 = 144 (220-40) x 0.80 = 144
108-144 beats/minute108-144 beats/minuteOROR
27-36 beats for 15 seconds27-36 beats for 15 seconds
Exercise IntensityExercise Intensity
Know your resting heart rateKnow your resting heart rate Exercise can help lower your resting heart Exercise can help lower your resting heart
raterate A healthy heart returns to normal resting A healthy heart returns to normal resting
heart rate within several minutes after heart rate within several minutes after exerciseexercise
You do not need high intensity target heart You do not need high intensity target heart rate for weight lossrate for weight loss
Low Intensity ExerciseLow Intensity Exercise
Perform 5-7days/weekPerform 5-7days/week Keep target heart rate near 60% of maximum Keep target heart rate near 60% of maximum
heart rate.heart rate. 30 to 60 minutes/day30 to 60 minutes/day Total exercise time can be divided into multiple Total exercise time can be divided into multiple
shorter bouts of exercise and still have a shorter bouts of exercise and still have a beneficial effect on weight loss.beneficial effect on weight loss.
Moderate/High Intensity Moderate/High Intensity ExerciseExercise
5 days/week5 days/week
Warm-up: 5-10 minutesWarm-up: 5-10 minutes
Engage in a low-intensity version of what Engage in a low-intensity version of what you intend to do for your activityyou intend to do for your activity
Low to moderate intensity exercise Low to moderate intensity exercise requires less warm-uprequires less warm-up
Perform activity for 30-60 minutes in your Perform activity for 30-60 minutes in your target heart rate range (80% for high target heart rate range (80% for high intensity)intensity)
Cool-down: 5-10 minutesCool-down: 5-10 minutes
Muscular FitnessMuscular Fitness The more muscle mass you have, the more The more muscle mass you have, the more
calories you burn calories you burn
Muscular strength and endurance are developed Muscular strength and endurance are developed by the principle of adaptation and progressionby the principle of adaptation and progression
Resistance training should…Resistance training should…
Be rhythmicBe rhythmic
Be performed at a moderate-to-slow speedBe performed at a moderate-to-slow speed
Involve a full range of motionInvolve a full range of motion
Not interfere with normal breathingNot interfere with normal breathing
Muscular Fitness PrescriptionMuscular Fitness Prescription
Perform 2-3 times/weekPerform 2-3 times/week Perform 8 to 10 separate exercises that Perform 8 to 10 separate exercises that
train the body’s major muscle groupstrain the body’s major muscle groups Perform a minimum of 1 set of 8-12 Perform a minimum of 1 set of 8-12
repetitions of each exercise repetitions of each exercise Increase resistance as strength improvesIncrease resistance as strength improves Allow 48 hours between exercising same Allow 48 hours between exercising same
muscle groups muscle groups (Exception: abdominal muscles)(Exception: abdominal muscles)
Muscular fitness can be Muscular fitness can be maintainedmaintained with with as little as one session per weekas little as one session per week
Muscle Fitness TipsMuscle Fitness Tips
Perform strengthening slowlyPerform strengthening slowly Contraction phase = 2 secContraction phase = 2 sec Return to resting position = 4 secReturn to resting position = 4 sec
Breath properlyBreath properly Contraction phase = breath outContraction phase = breath out Return to resting position = breath inReturn to resting position = breath in NEVER hold your breathNEVER hold your breath
Do not lock out jointsDo not lock out joints
Muscle Fitness ExamplesMuscle Fitness Examples
Muscle Fitness ExamplesMuscle Fitness Examples
Flexibility TrainingFlexibility Training
Performed 5-7days/weekPerformed 5-7days/week Optimal body function requires Optimal body function requires
adequate ROM in all jointsadequate ROM in all joints Can prevent or alleviate low back Can prevent or alleviate low back
pain pain Minimum 30 sec/stretch, 4 reps eachMinimum 30 sec/stretch, 4 reps each 10 sec per decade after 3010 sec per decade after 30 Stretch before and after exerciseStretch before and after exercise Should be pain free!Should be pain free!
Avoid InjuriesAvoid Injuries
Begin exercise slowly and progress graduallyBegin exercise slowly and progress gradually Cross trainCross train Replace running shoes every 6 monthsReplace running shoes every 6 months Decrease or stop smokingDecrease or stop smoking Wear proper gear for the activityWear proper gear for the activity Prevent blisters by wearing acrylic blend Prevent blisters by wearing acrylic blend
sockssocks Stay hydrated!Stay hydrated!
Common Exercise MythsCommon Exercise Myths
Spot reductionSpot reduction Plastic suitsPlastic suits No pain, no gainNo pain, no gain Increased appetite eliminates benefitsIncreased appetite eliminates benefits Exercise every day to see resultsExercise every day to see results Eating more protein than you need will help Eating more protein than you need will help
you build more muscle fasteryou build more muscle faster Muscle turns to fat if you stop exercising Muscle turns to fat if you stop exercising
(and vice versa)(and vice versa) It’s too late for youIt’s too late for you
Set appropriate activity goalsSet appropriate activity goals
Be specificBe specific Instead of “I’ll exercise more”Instead of “I’ll exercise more” ““I’ll start walking __miles __days/wk” I’ll start walking __miles __days/wk”
Be realisticBe realistic Instead of “I’ll walk 6 miles, 5 days/wk” Instead of “I’ll walk 6 miles, 5 days/wk” ““I’ll start walking 1 mile, 3 days/wk”I’ll start walking 1 mile, 3 days/wk”
Be flexibleBe flexible Instead of “I’ll walk 1 mile, 7days/wk”Instead of “I’ll walk 1 mile, 7days/wk” ““I’ll start walking 1mile, 5days/wk” I’ll start walking 1mile, 5days/wk”
Set appropriate nutrition goalsSet appropriate nutrition goals
Be specificBe specific Instead of “I’ll eat better” Instead of “I’ll eat better” Aim to eat less fat (especially trans, saturated)/drink Aim to eat less fat (especially trans, saturated)/drink
fewer sugary sodas fewer sugary sodas Be realisticBe realistic
Instead of “I’ll quit drinking whole milk and only Instead of “I’ll quit drinking whole milk and only drink skim milk” drink skim milk”
Work down to skim milkWork down to skim milk Be flexible Be flexible
Instead of “I’ll never eat another cookie again” Instead of “I’ll never eat another cookie again” Have dessert only a few times/wk instead of every Have dessert only a few times/wk instead of every
nightnight
More is better
Do it in short bouts
Mix it up
Set your schedule
The gym isn’t a necessity
Make it a family affair
RecommendationsRecommendations
Take home pointsTake home points NutritionNutrition
Watch portion sizesWatch portion sizes Don’t skip meals (especially breakfast!)Don’t skip meals (especially breakfast!) Drink 8 glasses of water every dayDrink 8 glasses of water every day
ExerciseExercise Increase your daily activity levelsIncrease your daily activity levels Exercise 5 days per weekExercise 5 days per week Stretch dailyStretch daily Incorporate weight training for faster resultsIncorporate weight training for faster results Be consistentBe consistent
Takes months to see differences—don’t give up! Takes months to see differences—don’t give up! You’ll feel the differences in weeks.You’ll feel the differences in weeks.
Reward yourself Reward yourself Not with food – treat yourself to a movie or new Not with food – treat yourself to a movie or new
clothes insteadclothes instead
WebsitesWebsites
http://health.pbrc.edu/armyhealthcs/http://health.pbrc.edu/armyhealthcs/
www.hooah4health.comwww.hooah4health.com
http://chppm-www.apgea.army.mil/dhpw/http://chppm-www.apgea.army.mil/dhpw/
www.cooperfitness.comwww.cooperfitness.com
www.runnersworld.comwww.runnersworld.com
www.roadrunnersports.comwww.roadrunnersports.com
www.active.com –great place to find raceswww.active.com –great place to find races
Questions?Questions?
Thank you!Thank you!